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Band Good Morning (Pull Through)

The Band Good Morning (Pull Through) primarily targets your Hamstrings, with support from Glutes, Lower Back. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Glutes, Lower Back

How to perform Band Good Morning (Pull Through)

  1. Step 1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
  2. Step 2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
  3. Step 3. Return to the starting position be driving through with the hips to come back to a standing position.

Frequently asked questions

Which muscles are primarily targeted during the band good morning?

The movement focuses on the posterior chain, specifically targeting the hamstrings through a hip hinge. The glutes and lower back act as stabilizers to maintain a neutral spine throughout the range of motion.

What is the most important form cue for this exercise?

Maintain a slight bend in the knees while pushing the hips back as far as possible. Keep the spine neutral and avoid rounding the upper back as the torso descends toward the floor.

What common mistakes should I avoid during the movement?

Avoid squatting the weight by bending the knees excessively, which shifts tension away from the hamstrings. Do not allow the band to pull your shoulders forward into a rounded position.

How can a beginner simplify this movement?

Beginners should practice the hip hinge pattern without resistance against a wall to ensure proper mechanics. Once the hinge is mastered, use a light tension band to add resistance gradually.

How should I program band good mornings into my routine?

This exercise works well as a warm-up or high-repetition accessory movement. Perform 2 to 3 sets of 15 to 20 repetitions to build muscular endurance and reinforce the hinge pattern.

Sample sets & reps for Band Good Morning (Pull Through)

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Box Jump (Multiple Response) — box
  • Box Skip — other

See all Hamstrings exercises →

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