Legs · Resistance bands

Band Good Morning

The band good morning is a hip-hinge exercise that targets the hamstrings, glutes, and spinal erectors. It is suitable for lifters of all experience levels and works well as a posterior chain builder or a warm-up drill prior to heavy squats and deadlifts.

Muscles: Legs, Glutes, Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Stand on the middle of the band with both feet, shoulder-width apart, and bring the handles up to your shoulders, keeping the band behind your arms.
Keep your back straight, chest up, and knees slightly bent.
Inhale and hinge at your hips, pushing your glutes back and lowering your torso until it is nearly parallel to the floor.
Keep the band tight against your shoulders and your spine neutral.
As you exhale, drive your hips forward and raise your torso back to the upright starting position.

Common mistakes

Rounding the lower back during the hinge, which shifts stress onto the lumbar spine instead of loading the hamstrings.
Squatting down instead of hinging at the hips, which excessively bends the knees and removes tension from the glutes.
Craning the neck upward, which disrupts neutral spinal alignment and strains the cervical spine.
Allowing the band to go completely slack at the bottom, which eliminates the eccentric loading on the target muscles.

Tips

Initiate the movement by pushing your hips straight back while maintaining a soft, fixed bend in your knees.
Keep your chin slightly tucked and gaze at the floor a few feet ahead to maintain a neutral neck throughout the movement.
Squeeze your glutes firmly at the top to lock out the hips without hyperextending your lower back.

Sets and reps

For muscular endurance and posterior chain conditioning, perform 3 to 4 sets of 12 to 20 repetitions with 60 to 90 seconds of rest between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is the band good morning safe for the lower back?

Because resistance bands provide accommodating resistance with minimal tension at the bottom where the spine is most vulnerable, this exercise is generally gentle on the lower back. If you experience sharp pain, stop immediately and consult a healthcare professional.

What is the difference between a band good morning and a band Romanian deadlift?

Anchoring the band at your shoulders rather than holding it in your hands creates a longer lever arm, which places significantly higher demand on your spinal erectors and upper back stabilizers.

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