Place a barbell behind your neck as you would for a back squat while straddling a bench. Keep your knees bent and your feet flat on the floor in front of your knees.
 
Set your back tightly in extension and brace the trunk forcefully. Hinge at the hip to bend forward as far as you can without losing the back extension. When you reach the bottom, reverse the motion without allowing the back extension to soften and return to the upright position.
  Notes
The seated good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position. It can be done allowing the back to round, but this should be reserved only for very experienced lifters with healthy backs.
 
Purpose
The seated good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility. The seated good morning is somewhat more specific to the squat position than to the pulling position like the conventional good morning. It can also be used during times of injury as an alternative to the conventional good morning and pulling exercises.
 
Programming
Sets of 3-8 reps are most common, but can be taken up as high as 10 reps. Weights can usually be 20-40% of the lifter’s best back squat.