Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Resistance Band
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The banded good morning uses resistance band tension to teach and reinforce the hip hinge pattern without loading the spine with heavy weight. The band provides increasing resistance as you stand up, making the lockout challenging while keeping the stretched position lighter. This makes banded good mornings excellent for warm-ups and beginners learning to hinge.
When to use it
Use for warm-ups or learning hip hinge.
Who it's for
Beginners or anyone warming up.
Step on the band and loop it behind your neck or over your traps. Push your hips back as you bow forward, keeping your back flat. The band should be taut throughout—step wider on the band if you need more tension.
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Stand on band with feet shoulder-width.
Loop band over back of neck/upper traps.
Push hips back and bow forward.
Feel stretch in hamstrings.
Drive hips forward to stand up.
Squeeze glutes at top.
Great for learning the hinge pattern.
Band provides accommodating resistance.
Good warm-up exercise.
Program banded good mornings as warm-up before heavy hip hinges, for beginners learning the pattern, or for high-rep posterior chain work without spinal loading. Use them for 15-20 reps with controlled tempo. They pair well with any barbell hip hinge as preparation.
Rounding back which increases risk of spinal injury.
Changing your back position during the Banded Good Morning can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Not enough hip hinge.
Losing hip position during the Banded Good Morning changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Going too fast which reduces muscle tension and control.
Rushing through the Banded Good Morning makes it easier to lose position and harder to keep tension on your Hamstrings. Slow down enough to control both the lifting and lowering portions of each rep.
Beginners or anyone warming up.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 45 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Banded Good Morning could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Banded Good Morning
The Banded Good Morning primarily targets the Hamstrings, Erector spinae, making it an effective exercise for hamstrings development. Secondary muscles worked during the Banded Good Morning include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Banded Good Morning as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Banded Good Morning. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Banded Good Morning is a resistance band. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Banded Good Morning include: Good Morning, Cable Pull-Through, Romanian Deadlift. These exercises target similar muscle groups as the Banded Good Morning and can be used as substitutes based on your equipment availability, gym setup, or training preferences.