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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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.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 45 seconds.
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.
Yes, the Banded Good Morning is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners or anyone warming up. Start with lighter weights to master proper form before progressing.
For the Banded Good Morning, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 45 seconds. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Banded Good Morning can be done at home with a resistance band. It requires minimal space and is a great option for home workouts targeting hamstrings.
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.