Dumbbell Good Mornings target the hamstrings, glutes, and erector spinae (spinal erectors), while also engaging the core for stability. Hold a dumbbell close to your chest or across your upper back, stand with feet shoulder-width apart, and hinge at the hips, keeping a neutral spine. Lower your torso until nearly parallel to the floor, then return to the starting position. This exercise builds lower-back strength, posterior-chain power, and flexibility while reducing strain on the spine when performed with proper form.