Videos
Instructions
- Stand on the middle of the resistance band with feet shoulder-width apart.
- Loop the ends of the band over your shoulders, keeping tension in the band.
- Keep your back straight, core braced, and knees slightly bent.
- Hinge at the hips, lowering your torso forward until it is nearly parallel to the floor.
- Return to the starting position by contracting your glutes and hamstrings to stand upright.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Avoid rounding your back as you bend forward.
- Focus on hinging from the hips, not bending at the waist.
- Keep the resistance band taut throughout the entire range of motion.
Breathing Tips
- Inhale as you hinge forward and lower your torso.
- Exhale as you return to the upright position.
Medical restrictions
- Lower back injuries
- Hamstring strains
- Hip joint disorders
- Herniated discs
Description
The Banded Good Morning is an effective posterior chain exercise that builds strength and stability in the glutes, hamstrings, and lower back using a resistance band. This movement mimics the hip hinge pattern, making it an ideal accessory exercise for improving deadlift and squat performance. It is especially useful for beginners and individuals training at home or with limited equipment. Unlike heavy barbell variations, the banded version offers adjustable resistance with less spinal loading, making it safer and easier to control. This exercise not only strengthens the muscles involved in hip extension but also reinforces proper lifting mechanics and core stability. Incorporating Banded Good Mornings into your routine can help correct posture imbalances and improve functional strength essential for everyday movements. Its portability and simplicity make it a practical choice for warm-ups, rehabilitation protocols, or strength training circuits focused on posterior chain development.
What muscles do banded good mornings work?
Banded good mornings primarily work the glutes and hamstrings while also engaging the lower back and core, making them excellent for strengthening the entire posterior chain.
Can I do banded good mornings without weights?
Yes, banded good mornings use resistance bands instead of weights, providing effective resistance with less joint stress and making them suitable for home workouts.
Are banded good mornings good for beginners?
Yes, banded good mornings are beginner-friendly and help develop proper hip hinge mechanics, which are essential for exercises like deadlifts and squats.
How many reps of banded good mornings should I do?
Start with 2 to 3 sets of 10 to 15 reps, focusing on controlled form and full range of motion to maximize muscle activation and technique.
Is a resistance band enough for building strength with good mornings?
Yes, resistance bands provide scalable tension, and when used properly, can effectively strengthen the glutes, hamstrings, and lower back muscles.