30 Seconds Summary
Fixing the Good-Morning Squat

  • The good-morning squat results when lifters use back, hamstrings, and glutes instead of quads, pushing the butt up first and causing instability.
  • Common advice wrongly suggests strengthening the back and hip extensors, but the issue often stems from strong extensors and weak quads.
  • Strengthening already strong muscles offers diminishing returns; better results come from balancing strength by training underdeveloped quads.
  • Proper quad training allows for a more upright form during squats and minimizes forward rounding under heavy weights.
  • Elite powerlifters and experts, like Dan Green, underscore the importance of minimizing the 'good-morning' movement by focusing on quad strength.
  • Overall, training the quads is essential for powerful knee extension in squatting, contrary to the popular focus on the posterior chain.
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