Band Good Morning (Pull Through)

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

Movement guide

Band Good Morning (Pull Through)

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 (Pull Through) demonstrated on the 3D figure

3D demoBand Good Morning (Pull Through)Beginner · 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

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.
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.
Return to the starting position be driving through with the hips to come back to a standing 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.

Similar moves

Band Good Morning demonstrated on the 3D figure

3D demoBand Good MorningBeginner · A band

Cable pull-through demonstrated on the 3D figure

3D demoCable pull-throughBeginner · A cable machine

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

Clean pull demonstrated on the 3D figure

3D demoClean pullIntermediate · A barbell

Snatch pull demonstrated on the 3D figure

3D demoSnatch pullIntermediate · A barbell

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Questions people ask

What muscles does the Band Good Morning (Pull Through) work?

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

What equipment do I need for the Band Good Morning (Pull Through)?

A band.

Is the Band Good Morning (Pull Through) 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 (Pull Through) harder?

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