How to Fix your Good Morning Squats

The good morning squat fix guide for stronger, safer lifts

Table of Contents

1. Introduction
2. What Is a "Good Morning Squat"?
3. Spot the Good Morning Squat in Your Own Lifts
4. Why Are Your Hips Shooting Up?
5. Your GMS Fix-It Plan
   • Part 1: Quick Cue Fixes
   • Part 2: Build Strength Where It Matters
   • Part 3: Improve Your Mobility
   • Part 4: Drills to Rewire the Pattern
6. Long-Term Wins
7. Conclusion
8. FAQs

Introduction

The barbell squat is one of the most effective exercises for building lower-body strength. But there's one common squat fault that can sabotage your progress and increase injury risk—the dreaded Good Morning Squat (GMS).

In this guide, you’ll learn:

• What the good morning squat is (and why it happens)
• How to spot it in your own lifts
• Simple fixes you can apply right away
• A full roadmap to correct the issue for good
• How the CueForm AI app can guide your squat transformation

What Is a "Good Morning Squat"?

A good morning squat occurs when your hips shoot up faster than your shoulders as you come out of the bottom of a squat. It resembles a “good morning” exercise—your torso leans forward, and your back does the heavy lifting instead of your legs.

Why It’s a Problem:

• Injury Risk: Loads your lower back excessively
• Progress Plateau: Weak quads stall your lift early
• Muscle Imbalance: Glutes and lower back overcompensate

Spot the Good Morning Squat in Your Own Lifts

Self-Test (Video Check): Record yourself squatting from a side view. Then, ask:

• Do your hips rise faster than your shoulders?
• Does your chest drop forward?
• Do your knees shoot back early?

If so, you’ve got the good morning squat pattern.

Why Are Your Hips Shooting Up?

Understanding the cause is step one. Here are the most common culprits:

1. Weak Quads vs. Strong Glutes/Back If your quads can't handle the load, your body shifts the work to stronger muscles—your glutes and lower back.

2. Poor Ankle Mobility Limited dorsiflexion pushes your hips back more to maintain balance, which increases forward lean and primes you for the good morning squat pattern.

3. Balance at the bottom Being off balance at the bottom position from squatting too deep or not having the barbell over your mid foot can cause your shins to shoot forward and your hips backward on the way up.

4. Technical Errors Bad habits like:

• Looking down
• Letting the core go slack
• Rushing the ascent

Your Good Morning Squat Fix-It Plan

Let’s break it down into a simple four-part system:

Part 1: Quick Cue Fixes to Try in Your Next Session

These mental cues help override the faulty pattern in real time:

• "Chest Up!" – Show your shirt logo to the wall ahead
• "Hips and Shoulders Rise Together!" – Visualize your torso as a rigid block
• "Drive Traps Into the Bar!" – Prevents collapse at the bottom
• "Knees Forward!" – Keeps quads engaged, prevents hips from drifting back
• Break your Knees and Hips at the Same Time! - This allows you to keep the barbell over mid foot throughout the squat
• "Mid-Foot Balance!" – Avoid leaning back on heels

Tip: Drop the load slightly. Focus on precision and control over intensity while fixing movement patterns.

Part 2: Build Strength Where It Matters Most

Quad-Strengthening Exercises:

• Goblet Squats: Teaches upright posture
• Front Squats: Forces torso engagement
• Hack Squats / Leg Press: Add volume with stability
• Split Squats / Lunges: Target each leg individually

Core & Posterior Chain Stability:

• Planks: Anti-extension core strength
• Good Mornings (light): Teaches control of hip hinge
• Back Extensions: Strengthens spinal erectors

Part 3: Improve Your Mobility

Ankle Mobility:

• Knee-to-Wall Rocks
• Deep Bodyweight Squat Holds

Hip Mobility:

• 90/90 Rotations
• Deep Lunge Hip Flexor Stretches

Bonus Tip: Consider weightlifting shoes with an elevated heel to help knees track forward more easily if ankle mobility is a limiting factor.

Part 4: Drills to Rewire the Pattern

Pause Squats: Pause at the bottom or just above to enforce control

Tempo Squats: Slow down both descent and ascent to build motor control (e.g., 3-1-3 tempo)

Video Review: Use each set as a feedback loop—film it, review, adjust

Long-Term Wins: Master the Squat

• Consistency beats complexity. Apply the cues and practice frequently
• Use tools like CueForm AI for real-time corrections and long-term tracking
• Be patient. Fixing GMS takes time and awareness

Ready to Squat Stronger?

The good morning squat may be a common mistake, but it’s 100% fixable. With the right cues, smart drills, and a commitment to fundamentals, you can turn your squat into a powerful, balanced lift that drives progress—safely.

Squat smarter. Move better. Train stronger.

FAQs

Q: Is the good morning squat always bad? A: Not inherently—if it’s intentional, like in the good morning exercise, it has value. But during a squat, it’s a sign of poor movement mechanics that can lead to injury and limited performance.

Q: Can I keep adding weight even if I have this issue? A: It’s best to correct the movement first. Adding load to a faulty pattern can reinforce bad habits and increase injury risk.

Q: How long does it take to fix a good morning squat pattern? A: It varies. With consistent cue work, mobility, and targeted strength exercises, many lifters see improvements within 4–6 weeks.

Q: Will weightlifting shoes fix the problem? A: They can help if ankle mobility is the main issue, but they’re not a substitute for fixing strength and movement deficiencies.