Band Good Morning tutorial
The band good morning is a compound hip-hinge exercise that strengthens the hamstrings and glutes while the lower back works to stabilize. Band tension increases toward the top of the movement.
How to perform
- Place the middle of the band under both feet, shoulder-width apart.
- Loop the band over your upper back or behind your neck, keeping your knees slightly bent.
- Brace your core, lift your chest and keep your back straight.
- Push your hips back and hinge forward until you feel a hamstring stretch.
- Pause briefly when your torso is nearly parallel to the floor.
- Drive your hips forward and squeeze your glutes to return to standing.
Breathing: Inhale as you hinge forward and exhale as you return up.
Key tips
- The movement comes from the hips, not the back.
- Keep your gaze forward or slightly down.
- Start with light resistance.
Common mistakes
- Rounding the back.
- Straightening and locking the knees.
- Bending forward past the range where your back stays flat.
Safety: People with back pain or injury history should hinge only as far as the back stays flat and start with light resistance.
HamstringsPrimary muscle
Resistance bandEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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