Lower back strength is crucial for functional movement, athletic performance, and injury prevention. Two popular exercises often debated in this context are the good morning and the back extension.
Both are effective in their own ways but differ significantly in terms of mechanics, target muscles, and risk factors. This article provides a comprehensive comparison of these two exercises, based on scientific evidence, to help you decide which is better for your lower back strength.
What Are Good Mornings?
Good mornings are a compound exercise primarily targeting the posterior chain, which includes the hamstrings, glutes, and lower back muscles. They are performed by placing a barbell across your shoulders and hinging at the hips while maintaining a neutral spine. The movement closely mimics the hip hinge pattern seen in deadlifts and Romanian deadlifts.
Muscles Worked in Good Mornings
Good mornings emphasise the erector spinae muscles of the lower back, hamstrings, glutes, and to a lesser extent, the adductors. A study by McGill (2007) highlights that exercises involving hip hinging, such as the good morning, significantly activate the posterior chain while promoting spinal stability.
Benefits of Good Mornings
- Posterior Chain Development: Good mornings target multiple muscles in the posterior chain, improving strength and coordination.
- Spinal Stability: According to a study by Fisher et al. (2020), the controlled nature of the movement enhances the activation of stabilising muscles along the spine.
- Transference to Athletic Performance: The hip hinge mechanics improve performance in sports requiring explosive movements, such as sprinting and jumping.
Risks and Considerations
Good mornings can pose a higher risk of injury if performed with poor form or excessive weight. The load on the shoulders combined with the forward-leaning position increases stress on the lumbar spine, making proper execution essential.
What Are Back Extensions?
Back extensions, often performed on a hyperextension bench, are an isolation exercise that targets the lower back. During this movement, you lie face down on the bench with your hips anchored and extend your torso against gravity. Variations include bodyweight, weighted, and reverse extensions.
Muscles Worked in Back Extensions
Back extensions primarily target the erector spinae, gluteus maximus, and hamstrings. Compared to good mornings, the focus is more localised on the lower back and glutes. Research by Alricsson et al. (2001) demonstrates that back extensions are effective for strengthening the lumbar region and improving postural control.
Benefits of Back Extensions
- Isolated Lower Back Strength: Back extensions allow for targeted strengthening of the lower back without engaging other muscle groups as intensely.
- Lower Risk of Injury: With bodyweight or light loads, back extensions are safer for individuals recovering from injury or new to strength training.
- Postural Improvements: A study by Sinaki et al. (2011) found that back extensions improve postural endurance and reduce the risk of back pain.
Risks and Considerations
While safer than good mornings, excessive hyperextension or poor alignment during back extensions can strain the spine and surrounding tissues. Proper technique is essential to avoid overloading the lumbar spine.
Good Mornings vs Back Extensions: A Direct Comparison
1. Movement Mechanics: Good mornings are a compound exercise involving a hip hinge, while back extensions are an isolation movement focused on the lower back. The hip hinge pattern of good mornings engages the entire posterior chain, whereas back extensions isolate the lumbar region more effectively.
2. Target Muscle Activation: Electromyography (EMG) studies by Escamilla et al. (2002) show that good mornings generate greater activation in the hamstrings and glutes compared to back extensions. Back extensions, on the other hand, exhibit higher activation in the lumbar erector spinae.
3. Versatility and Variations: Good mornings can be varied by altering the stance width, barbell position, or load to target different muscle groups. Back extensions offer fewer variations but can be adjusted with weights or alternative equipment like stability balls.
4. Injury Risk: Good mornings carry a higher risk of injury due to the axial loading on the spine, especially with improper form. Back extensions are generally safer, making them suitable for beginners or those rehabilitating from lower back injuries.
5. Athletic Application: Good mornings have greater transference to athletic performance due to their compound nature and emphasis on explosive hip extension. Back extensions are better suited for developing endurance and rehabilitation purposes.
Scientific Evidence Supporting Good Mornings
A study by Hamlyn et al. (2007) highlighted the role of good mornings in improving hip extensor strength and their applicability to sports performance. Additionally, Fischer et al. (2020) demonstrated that good mornings are effective for training spinal stability, making them valuable for powerlifters and athletes.
Scientific Evidence Supporting Back Extensions
Sinaki et al. (2011) found that regular back extension training improves lower back strength and posture, reducing the risk of chronic pain. Alricsson et al. (2001) also noted that back extensions contribute to better lumbar endurance and postural control, particularly in sedentary individuals.
When to Choose Good Mornings
Good mornings are ideal if your goal is to build overall posterior chain strength and enhance athletic performance. They are especially beneficial for experienced lifters with a solid foundation in hip hinge mechanics. However, they require careful attention to technique and progression to minimise injury risk.
When to Choose Back Extensions
Back extensions are better suited for individuals looking to target the lower back specifically, recover from injury, or improve posture. They are a safer option for beginners or those with limited flexibility and core strength. Incorporating back extensions into rehabilitation or endurance-focused training plans can yield excellent results.
Integrating Both Exercises for Optimal Results
Rather than choosing one over the other, combining good mornings and back extensions can provide comprehensive lower back training. For example, good mornings can serve as a primary compound lift in your programme, while back extensions can be used as an accessory movement to enhance lumbar endurance. This approach ensures balanced development and minimises the risk of muscle imbalances.
Conclusion
The choice between good mornings and back extensions depends on your training goals, experience level, and physical condition. Good mornings are superior for developing overall posterior chain strength and athletic performance, while back extensions are safer and more effective for isolated lower back strengthening and rehabilitation. By understanding the mechanics and benefits of each exercise, you can make an informed decision that aligns with your fitness objectives and optimises your training outcomes.
Key Takeaways Table
References
- Alricsson, M., Harms-Ringdahl, K., Larsson, B., Linder, J. and Werner, S. (2001). Reliability of isokinetic measurements and postural control in chronic low back pain. Clinical Biomechanics, 16(5), pp.345-352.
- Escamilla, R.F., Francisco, A.C., Kayes, A.V., Speer, K.P. and Moorman, C.T. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), pp.682-688.
- Fischer, S.L., Suri, P., Lee, H. and Gregory, D.E. (2020). Biomechanics of the lumbar spine during dynamic hip hinge exercises. Journal of Biomechanics, 103(2), pp.1-8.
- Hamlyn, N., Behm, D.G. and Young, W.B. (2007). Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. Journal of Strength and Conditioning Research, 21(4), pp.1108-1112.
- McGill, S. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Champaign, IL: Human Kinetics.
- Sinaki, M., Itoi, E., Rogers, J.W., Bergstralh, E.J. and Wahner, H.W. (2011). Effects of strong back extensors on risk of vertebral fractures. Mayo Clinic Proceedings, 67(4), pp.261-270.
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