Movement Highlight: Sumo Stance Good Morning Hip Hinge Drill

Remember the article I wrote on the Good Morning? The Sumo Stance Good Morning is a variation of this drill to get deeper into your hip hinge and therefore access more activation through the muscles of your legs, most importantly the adductors and the gluts in the Sumo Stance version.

The above photos are of the regular Good Morning compared to the below photos of the Sumo Stance Good Morning. See the difference? Keep reading for more detail…

The sumo good morning is an excellent exercise for targeting your hamstrings and adductors, while also improving hip mobility. It’s perfect as a warm-up or a mobility exercise to sprinkle into your day, especially if you spend a lot of time seated. Follow these steps to master the movement:

What is the Difference between the Sumo Stance and Regular Good Morning Hip Hinge Drill?

The Sumo Stance Good Morning is a wide legged version of the Good Morning. This is a highly effective exercise that targets your hips and lower back through a movement called the "hip hinge." In this drill, you push your hips back while keeping your torso stable and your spine neutral. It helps to build strength in your hamstrings, glutes, and lower back, while also promoting flexibility and mobility in your hips. The sumo stance version also allows for greater access to hamstring and especially adductor activation.

The Good Morning drill is a perfect warm-up for activities like weightlifting, running, or any sport that requires powerful hip extension. It also serves as a great standalone exercise for improving posture, reducing back pain, and maintaining overall mobility.

How to Perform the Good Morning Hip Hinge Drill

1. Stand Tall and Set Your Stance:

Stand with your feet wider than hip-width apart, toes slightly turned out. Keep your legs as straight as comfortably possible to maintain tension in your hamstrings.

2. Engage Your Core with Your Breath:

Before moving, engage your core muscles to maintain a stable and neutral spine throughout the exercise. This helps protect your lower back and ensures proper form. Take a breath in as you hinge forward and exhale as you come up.

3. Perform the Hip Hinge:

Push your hips back as if you're closing a car door with your glutes. As your hips move backward, your torso naturally lowers toward the floor. Keep your back flat and your chest open, avoiding any rounding in the spine.

4. Feel the Stretch:

Lower your torso until it’s almost parallel to the ground, or as far as your flexibility allows. You should feel a deep stretch in your hamstrings and glutes.

5. Return to Standing:

Once you’ve reached the bottom of the hinge, pause for a moment and then push your hips forward to return to standing. Squeeze your glutes at the top to fully activate the muscles.

6. Repeat:

Aim for 3–10 reps of this drill, focusing on slow, controlled movements. If you’re incorporating it into a warm-up, 1–2 sets, up to 5, should suffice.

Common Mistakes to Avoid

Rounding Your Back: One of the most common errors is rounding the lower back during the movement. Focus on maintaining a flat back to protect your spine and maximize the stretch.

Overextending the Knees: Keep a soft bend in your knees throughout the exercise. Fully locking out your knees can put unnecessary strain on your lower back.

Lack of Control: The Sumo Stance Good Morning drill is all about slow, controlled movement. Avoid rushing through the reps to ensure you're getting the most benefit from the stretch and muscle engagement.

Modifications and Variations

For those looking to make the Sumo Stance Good Morning drill more challenging or accessible, here are a few modifications:

Weighted Sumo Stance Good Morning: Once you’ve mastered the bodyweight version, you can add resistance by holding a barbell across your shoulders or a dumbbell at your chest.

Seated Sumo StanceGood Morning: For beginners or those with limited mobility, performing the exercise from a seated position on a bench can help you focus on the hinge movement without losing balance.

Banded Sumo Stance Good Morning: Using a resistance band around your thighs or hips can increase the tension and engage your glutes more effectively.

Incorporating Good Mornings into Your Routine

The Sumo Stance Good Morning hip hinge drill can be easily incorporated into your daily warm-up or as part of your lower body workouts. Since it promotes flexibility and strength, it pairs well with exercises like squats, lunges, and deadlifts. Consider using it as a warm-up before heavy lifting or cardio to prepare your hips and lower back for more intense movements.

This can also be a great movement to sprinkle in throughout the day, giving your body a break from sitting, especially if you work as a computer. Also, the name may give it away, but using this as a morning movement to help you wake up your muscles after sleep is a fantastic idea!