Description
A resistance band exercise that targets the glutes and hamstrings, with secondary focus on the lower back and core.
How to Do Band Good Morning
- 1Setup
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.
- 2Setup
Maintain a soft bend in your knees, a neutral spine, and engage your core, keeping your chest up and shoulders back.
- 3
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.
- 4
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.
- 5
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.
Variations
Bodyweight B Stance Good Morning
Master the B-Stance Good Morning to strengthen your hamstrings and glutes. This bodyweight hip hinge exercise improves posterior chain strength and
Safety Bar Good Morning
Master the hip hinge with the Safety Bar Good Morning. Strengthen hamstrings, glutes, and lower back while improving core stability and posture.
Weighted Bag Good Morning
Strengthen hamstrings and glutes with the Weighted Bag Good Morning. Learn proper form for a strong posterior chain and improved hip hinge mechanics.
Good Morning Squat
Strengthen your hamstrings and glutes with the bodyweight Good Morning Squat. This compound movement improves hip hinge mechanics and core stability.
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Track Band Good Morning in your workouts
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