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Band Good Morning

The Band Good Morning 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

  1. Step 1. Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
  2. Step 2. Keeping your legs straight, extend through the hips to come to a near vertical position.
  3. Step 3. Ensure that you do not round your back as you go down back to the starting position.

Frequently asked questions

What are the primary muscles targeted by the band good morning?

This exercise primarily targets the hamstrings through a hip hinge movement. It also engages the glutes and lower back as stabilizers to maintain a neutral spine under tension.

How should I position the band for optimal safety and tension?

Loop one end of the band under your midfoot and the other around the back of your neck or across your upper traps. Keep your knees slightly bent and focus on pushing your hips back until you feel a stretch.

What is a common form mistake to avoid during this movement?

Avoid rounding your lumbar spine as you hinge forward, which shifts load away from the hamstrings. Ensure the movement comes from the hips rather than bending at the waist.

Is the band good morning suitable for beginners?

Yes, it is an excellent entry-level hinge movement because the resistance is lowest at the bottom where the back is most vulnerable. It helps trainees learn to load the hamstrings without heavy external weight.

How should I program this exercise into my workout routine?

Perform 3 to 4 sets of 12 to 20 repetitions to build posterior chain endurance. It works well as a warm-up for heavy deadlifts or as a high-volume accessory movement at the end of a leg session.

Sample sets & reps for Band Good Morning

  • 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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