Exercise guide
Band Good Morning
- Intermediate
- Compound
- Rep-based
- Lower legs
- Waist
The Band Good Morning is a posterior chain powerhouse that uses accommodating resistance to overload the glutes and hamstrings during the hip hinge. It effectively builds hinge mechanics and lower back stability while providing peak tension at the top of the movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Step into a large loop resistance band, positioning your feet shoulder-width apart over one end.
- Pull the other end of the band over your head and rest it across your upper traps, holding the sides of the band with your hands for stability.
- Stand tall with a slight bend in your knees, shoulders retracted, and your core braced.
How to do it
- Inhale and initiate the movement by pushing your hips back as far as possible while keeping your shins nearly vertical.
- Lower your torso until it is roughly parallel to the floor, maintaining a flat back and feeling a deep stretch in your hamstrings.
- Exhale and drive your hips forward to return to a standing position, squeezing your glutes forcefully at the top.
- Maintain a controlled tempo, taking 2 seconds to lower and 1 second to return to the start.
Form checklist
- Keep your spine neutral from head to tailbone; avoid rounding the shoulders or lower back.
- Ensure the movement comes from the hips hinging backward, not by bending further at the knees.
- Keep your chest 'proud' and gaze slightly forward to prevent cervical spine strain.
- Keep the band secured on your traps, ensuring it does not pull against your neck.
Pro tips
- Think about 'closing a car door with your glutes' to ensure a proper horizontal hinge rather than a vertical squat movement.
- Maintain constant tension on the band by not fully locking out the knees, keeping the hamstrings engaged throughout the entire set.
Make it harder
- Increase the resistance by using a thicker band or standing with a wider stance to increase the band's pre-stretch tension.
- Add a 3-second pause at the bottom of the movement (the point of maximum hamstring stretch) to increase time under tension.
Frequently asked
- What muscles does the band good morning work?
- The band good morning primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.
- What equipment do you need for the band good morning?
- The band good morning uses resistance band.
- Is the band good morning good for beginners?
- The band good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Alternate Hamstring Curl Sky PunchIntermediate · glutes and hamstrings
- Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
- Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius