Banded Good Morning
Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Resistance Band
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Banded Good Morning targets your hamstrings through a hip hinge movement pattern. Use for warm-ups or learning hip hinge.
Everything You Need to Know About the Banded Good Morning
The Banded Good Morning is a good for beginners exercise that targets your Hamstrings and Erector spinae. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for warm-ups or learning hip hinge. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or anyone warming up. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Banded Good Morning — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Banded Good Morning?
- 1
Stand on band with feet shoulder-width.
- 2
Loop band over back of neck/upper traps.
- 3
Push hips back and bow forward.
- 4
Feel stretch in hamstrings.
- 5
Drive hips forward to stand up.
- 6
Squeeze glutes at top.
What are the best tips for the Banded Good Morning?
Great for learning the hinge pattern.
Band provides accommodating resistance.
Good warm-up exercise.
Common Banded Good Morning mistakes
Rounding back which increases risk of spinal injury.
A compromised back position during the Banded Good Morning puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not enough hip hinge.
Losing hip position during the Banded Good Morning shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Going too fast which reduces muscle tension and control.
Rushing through the Banded Good Morning reduces the time your Hamstrings spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Banded Good Morning — who it's best for
Beginners or anyone warming up.
How to Program the Banded Good Morning
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.
What are good alternatives to the Banded Good Morning?
Good Morning
Cable Pull-Through
Romanian Deadlift
Other Variations
- Light Band Good Morning
- Heavy Band Good Morning
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Banded Good Morning — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Use appropriate band tension.