strength
Bodyweight Good Morning
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Loaded back-extensionKalyra holds back exercises that strongly arch the lower back under load when you've flagged lower-back sensitivity.
- Heavily loaded liftingKalyra takes a conservative approach and currently holds back heavy external loading during recovery windows (later pregnancy, early postpartum, lower-back sensitivity).
- Rotating under loadKalyra takes a conservative approach and currently holds back twisting movements under load later in pregnancy.
Muscleshamstrings, glutes
EquipmentNone
Positionstanding
Impactnone
Training roleSTRENGTH
Muscles at work
hamstrings, glutes · primary muscles
Form cues
- Hands crossed on your chest, hinge at the hips with a long spine
- Feel the hamstrings load; stop when your torso reaches about 45°
- Drive the hips forward to stand tall, glutes finishing the move
Common errors
- ✗ Rounding the back instead of hinging
- ✗ Squatting the movement rather than pushing the hips back
How Kalyra programs it
Trains the hinge pattern through hamstrings and glutes with a clear rep target and progression path — one of the fundamental movements a balanced plan is built from.
Typically 2–4 sets of 8–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
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