How to do the Banded Good Morning
Primary: Hamstrings, Glutes · also works Lower Back, Core. Also called: resistance band good morning.
Step by step
- 1
Stand on a long loop band and bring the other end over your head to rest across the back of your shoulders.
- 2
Set your feet hip-width apart with knees slightly bent.
- 3
Brace your core and push your hips back, hinging your torso forward with a flat back.
- 4
Lower until your torso is near parallel or your hamstrings limit the movement.
- 5
Drive your hips forward against the band to stand tall.
Coaching cues
- Hips lead the movement
- Keep the back flat
- Control the band on the way up
Common mistakes
- Rounding the back
- Letting the band pull the shoulders forward
- Bending the knees too much
Sets, reps and where it fits
Muscle
3–4 × 12–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 12–20
rest 45–60 s
Banded Good Morning alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Good Morning work?
Primary: Hamstrings, Glutes. Secondary: Hamstrings, Glutes, Lower Back, Core
How many sets and reps of Banded Good Morning should I do?
For muscle: 3–4 sets of 12–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Good Morning?
Same movement pattern, different equipment: Bodyweight Hip Hinge, Barbell Good Morning, Dumbbell Romanian Deadlift, Cable Pull-Through, Bodyweight Good Morning, Dumbbell Deadlift.
Is the Banded Good Morning good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.