Band Good Morning

A beginner strength exercise for the hamstrings, glutes and back, done with a resistance band.

Movement guide

Band Good Morning

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusHamstrings · Glutes · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Band Good Morning demonstrated on the 3D figure

3D demoBand Good MorningBeginner · A band

Beginner grade (source-assigned).

Harder option

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Keeping your legs straight, extend through the hips to come to a near vertical position.
Ensure that you do not round your back as you go down back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Back.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Workouts that use it

Resistance band workout · 25 min

Similar moves

Band Good Morning (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · A band

Good Morning off Pins demonstrated on the 3D figure

3D demoGood Morning off PinsIntermediate · A barbell

Hanging Bar Good Morning demonstrated on the 3D figure

3D demoHanging Bar Good MorningIntermediate · A barbell + Pull-up bar

Stiff Leg Barbell Good Morning demonstrated on the 3D figure

3D demoStiff Leg Barbell Good MorningBeginner · A barbell

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Reverse hyperextension demonstrated on the 3D figure

3D demoReverse hyperextensionAdvanced · A bench or box

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Questions people ask

What muscles does the Band Good Morning work?

Mainly the hamstrings, with help from the glutes and back.

What equipment do I need for the Band Good Morning?

A band.

Is the Band Good Morning good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Barbell good morning.

How do I make the Band Good Morning harder?

Progress to the Barbell good morning, or add load, range or slower lowering once your form is solid.