Seated good mornings are an excellent lower back exercise. It will also hit your erectors and traps very hard. Seated good mornings effectively remove most glute and hamstring activation that are prevalent in the standard good morning. To perform this movement, sit down on something, be it a squat box, a bench, whatever, as long as it’s not a bosu ball. Make sure your thighs are parallel to the ground, like you would be at the bottom of a squat. Now do a good morning as usual. Don’t go so deep that the barbell rolls over your head and onto the floor.
Seated Good Morning
Published: April 13, 2010Posted in: Glutes, Good Morning, Lower Back
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About the Author
Dave Tate is the founder and CEO of elitefts.com, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs.
Special thanks to Joe DeFranco, Zach Even-Esh, The Thinker, Julia, James "Smitty" Smith, Jim Wendler and Jason Pegg for their help with creating the content for all the exercises within this index. 
Those are deep! Very nice