Band Good Morning
Perform band good mornings to strengthen your glutes, hamstrings, and lower back. This hip hinge exercise improves posterior chain strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Band Good Morning
Description
A resistance band exercise that targets the glutes and hamstrings, with secondary focus on the lower back and core.
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How to do Band Good Morning
- 01Setup
Loop a resistance band around your neck, resting it comfortably over your upper trapezius muscles. Stand with feet shoulder-width apart, securing the band under both feet.
- 02Setup
Maintain a soft bend in your knees, a neutral spine, and engage your core, keeping your chest up and shoulders back.
- 03
Initiate the movement by hinging at your hips, pushing your glutes backward as if reaching for a wall behind you. Allow your torso to lean forward while maintaining a straight back.
- 04
Continue lowering until you feel a deep stretch in your hamstrings or your torso is nearly parallel to the floor, ensuring your knees remain slightly bent and don't lock out.
- 05
Drive through your heels, engaging your glutes and hamstrings to reverse the motion, returning to the upright starting position. Exhale as you stand.
Tips
- Keep a neutral spine: Avoid rounding your lower back by maintaining a slight arch throughout the movement, engaging your core to protect your spine.
- Control the eccentric: Slowly lower your torso down, focusing on the stretch in your hamstrings, to maximize muscle engagement and build strength effectively.
- Hinge, don't squat: The movement should primarily come from pushing your hips back, not bending your knees excessively like a squat, to target the posterior chain.
- Foot pressure: Distribute your weight evenly through your feet, pressing through your midfoot and heels to drive the upward phase, enhancing stability and power.
Common mistakes
- Rounding the back: Hinging with a rounded lower back puts undue stress on the spine; instead, keep your core braced and maintain a natural arch from your neck to your tailbone.
- Squatting instead of hinging: Bending too much at the knees reduces hamstring engagement; focus on pushing your hips back first, keeping only a soft knee bend.
- Lifting with the lower back: Initiating the upward movement by arching your lower back can cause strain; instead, drive up by squeezing your glutes and hamstrings to extend your hips.
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Is Band Good Morning good for beginners?
Band Good Morning is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Good Morning?
You need Band to perform Band Good Morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Good Morning?
Keep a neutral spine: Avoid rounding your lower back by maintaining a slight arch throughout the movement, engaging your core to protect your spine. Control the eccentric: Slowly lower your torso down, focusing on the stretch in your hamstrings, to maximize muscle engagement and build strength effectively. Hinge, don't squat: The movement should primarily come from pushing your hips back, not bending your knees excessively like a squat, to target the posterior chain. Foot pressure: Distribute your weight evenly through your feet, pressing through your midfoot and heels to drive the upward phase, enhancing stability and power.
What are common mistakes when doing Band Good Morning?
Rounding the back: Hinging with a rounded lower back puts undue stress on the spine; instead, keep your core braced and maintain a natural arch from your neck to your tailbone. Squatting instead of hinging: Bending too much at the knees reduces hamstring engagement; focus on pushing your hips back first, keeping only a soft knee bend. Lifting with the lower back: Initiating the upward movement by arching your lower back can cause strain; instead, drive up by squeezing your glutes and hamstrings to extend your hips.
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Free · iPhone only · Available on the App Store