Band Good-Morning
Strengthen your posterior chain with Band Good-Mornings! Target your hamstrings, glutes, and lower back with this simple yet effective exercise.
The Band Good-Morning is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). You'll need: resistance bands.
Required Equipment
Band Good-Morning Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Hip Adductors
Band Good-Morning Variations and Alternatives
How to do the Band Good-Morning
Stand on a resistance band with your feet shoulder-width apart to secure it under your feet.
Bring the other end of the band behind your neck, holding it securely at your shoulders with your hands.
Stand up straight, with your knees slightly bent, back straight, and core engaged.
Hinge at your hips, pushing your buttocks back, and lower your torso forward while maintaining a straight back.
Lower yourself until your upper body is nearly parallel to the ground, or as far as comfortable without rounding your back.
Push through your heels and use your hamstrings and glutes to return to the starting position.
Repeat for the desired number of reps and sets.
Be sure to keep your neck in a neutral position aligned with your spine throughout the movement, and avoid jerking or bouncing at the bottom of the movement. Adjust the resistance of the band to suit your fitness level.
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Band Good-Morning FAQs
What muscles does the Band Good-Morning work?
The Band Good-Morning mainly works the glutes & hips and hamstrings, with help from the lower back and hip adductors (inner thighs). The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Band Good-Morning?
Resistance bands.
Is the Band Good-Morning a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Good-Morning go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Good-Morning variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Pull Through and Band Squat.
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