CalisthenicsIn review

Bodyweight Good Morning

A standing hip hinge with the hands at the head, which trains the hamstrings, glutes and back without load.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand with the feet hip width apart and the knees a little bent.
Place the hands lightly behind the head or cross them on the chest.

Do the rep

Push the hips back and lower the chest with a flat back.
Stop when the torso is near parallel to the floor or the hamstrings stop the hips.
Drive the hips forward and stand tall.

What counts as a rep

A rep counts when the hips move back with a flat back to the end of the range and you return to standing tall.

One rep starts standing tall, pushes the hips back until the torso is near parallel to the floor or the hamstrings stop the hips, and ends standing tall.

Breathing

Inhale as you hinge; exhale as you stand up.

Cues

Move the hips back, not the shoulders down.
Keep the back flat from the hips to the head.
Lower more slowly or pause at the bottom when the reps get easy.

Common mistakes

Rounding the back
What you seeThe upper or lower back curves as the chest lowers.
FixStop higher and keep the chest long.
A flat back keeps the load on the hips.
Squatting the movement
What you seeThe knees bend a lot and move forward.
FixKeep the shins near vertical and push the hips back.
The hinge trains the hamstrings and glutes, not the quadriceps.

Stop the set if

Stop if you feel sharp pain.
Stop if you feel pain in the lower back.
End the set when you cannot keep a flat back.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Hamstrings · moderate confidence
Glutes · moderate confidence

Assisting

Spinal erectors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 3, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_glute_bridge, the closest Wave 1 record.
Skill tier and failure cost follow rule 3: beginner, low.
The CSV allows duration. The record is reps only; a hold does not fit a standing hinge.
This is a standing exercise, so the record drops the mat and the bench from the CSV.
The CSV muscle list is the family hint; the record drops the quadriceps.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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