Romanian deadlift or «Good Mornings»: which exercise is better for the glutes and thighs

Author: Mikhail Ziborov - author of the site makefitness.pro.
2021-01-15

Romanian deadlift and "good mornings" are two similar exercises, with the only difference being that in the deadlift, the weight is held in front of you, while in good mornings, it rests on your shoulders. In both movements, the torso leans forward and the glute muscles, as well as the hamstrings, are stretched. Let's figure out which is more effective for muscle development.

Exercise: Romanian Deadlift and Good Mornings

Good Morning is an adaptation of the Western name for the exercise. Here, this exercise is simply called:

But fashion prevails, and today such bends are called good mornings (as if you bend down and wish someone a good morning). Generally, it's performed with a barbell but can also be done with a resistance band. In Romanian deadlifts, the variety of equipment is broader.

By the way, there is a version of good mornings performed while sitting on a bench. The seated position isolates the glute muscles, increasing their share of work in the movement and relieving strain on the hamstrings.

Romanian Deadlift (also known as the deadlift) is one of the basic movements for developing the glutes and the hamstrings. By the way, the Romanian/deadlift can be performed with various equipment:

Even on one leg. You can see the correct technique for performing the deadlift/Romanian deadlift for both men and women with various equipment on our website MakeFitness.Pro.

Many associate the Romanian deadlift with the deadlift. Indeed, the difference between these two exercises may seem negligible to many. Therefore, often the deadlift and the Romanian deadlift are viewed as the same movement. For trainers, too, these two exercises do not always have significant differences.

How to properly perform the Romanian deadlift:

How to properly perform forward bends with a barbell:

Are Romanian Deadlifts and Good Mornings the Same?

Despite the similar biomechanics of the movements, these two exercises load the same muscle groups differently. In this case, the glute muscles and the hamstrings (hamstring muscles and nearby ones) are targeted.

Some believe that "Romanian deadlifts" and "good mornings" are interchangeable exercises. In reality, this is not the case. Referring to a study, it has been shown that glute activation during Romanian deadlifts is twice as high as during good mornings. The hamstrings are also engaged significantly more in the "Romanian." Therefore, these exercises are not interchangeable – good mornings are much weaker in muscle activation.

Additionally, the deadlift/Romanian deadlift stretches the working muscles more, which also increases their growth (in simpler terms, you can lean a bit lower). In terms of the safety of both movements, the Romanian deadlift once again takes the lead: it can be performed more technically and safely.

But it’s important to understand! If you have issues with your spine and are contraindicated for axial loads (when the weight presses down on your spine from above), it’s better to avoid both of these exercises or perform them with caution (depending on how you feel). You can work on your glutes and hamstrings with other exercises: link to gym exercises and link to home exercises.

You can find a full-body workout program tailored to you here!