Banded Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Banded Good Morning" is an effective exercise primarily targeting the glutes, with secondary activation of the abs, hamstrings, lower back, and upper back. To perform the exercise, you'll need a resistance band. Place the band around your neck and secure it under your feet. As you hinge at the hips, maintaining a straight back, the band provides resistance, intensifying the movement. This exercise is excellent for strengthening the posterior chain, improving hip hinge mechanics, and enhancing overall stability. It's also a great addition to a lower body workout routine for building strength and muscle endurance.
How to Perform
Stand with your feet shoulder-width apart, positioning them on top of a resistance band. Ensure the band is securely placed beneath your feet.
Take one end of the band and loop it around the back of your neck, ensuring it's comfortably positioned without causing strain.
Grip the band with both hands at about shoulder height and pull slightly upward to relieve tension from your neck.
Start the movement by gently bending your knees, unlocking them, and pushing your hips back while maintaining a neutral spine throughout the motion.
Focus on hinging at the hips, not bending at the waist, as you lower your torso toward the ground.
To return to the starting position, press through your entire foot (heels, arches, and toes) and extend your hips forward, squeezing your glutes as you stand back up.
Repeat the movement for the desired number of reps, ensuring controlled motion and proper form throughout.
Tips
The depth of the movement in the Banded Good Morning will depend on your mobility and your ability to keep a neutral spine. These factors will influence how far you can hinge at the hips without compromising form.
The position of your neck during the exercise can vary based on personal preference. Some people prefer to keep their neck neutral by tucking their chin, while others find it more comfortable to look slightly upward. Consider the following points:
If you have a more extended posture, commonly seen in individuals with an athletic background, tucking the chin may help maintain a neutral spine and prevent overextension.
On the other hand, if you tend to have a more rounded posture, especially in the upper back (thoracic spine), looking up slightly may encourage more extension and help you maintain a proper posture.
It’s helpful to try both approaches and see which one feels most natural for your body’s specific structure and movement patterns.
As you hinge, the natural tendency is for your weight to shift toward your heels. However, it’s crucial to ensure that the weight remains evenly distributed across your entire foot. Avoid letting your toes lift off the ground.
To maintain proper foot placement, focus on keeping three points of contact: the big toe, little toe, and heel. This will help stabilize your movement and ensure a balanced, controlled motion throughout the exercise.
How Not to Perform
Avoid Overarching the Back
Do not excessively arch your lower back during the hinge. Keep your spine neutral to avoid unnecessary stress on your lower back, which could lead to injury. Engage your core throughout the movement to protect your spine.
Don’t Bend the Knees Too Much
While a slight bend in the knees is necessary, avoid turning the movement into a squat by bending the knees too deeply. Focus on hinging at the hips, not squatting down, to keep the emphasis on the glutes and hamstrings.
Don’t Let the Neck Hyperextend
Avoid craning your neck or looking up too high, as this can cause strain in the neck and disrupt your spine's alignment. Either keep your neck in a neutral position or gently tuck your chin to maintain proper posture.
Don’t Shift Weight Too Far Forward
Avoid letting your weight shift onto your toes. Instead, ensure that your weight is evenly distributed across your whole foot. Focus on pressing through your heels, big toe, and little toe to keep balance and prevent unnecessary strain on your lower body.
Don’t Use Momentum
Avoid jerking or swinging your body to complete the movement. The exercise should be performed with slow, controlled motions to fully engage the target muscles, particularly the glutes. Using momentum wastes energy and reduces the effectiveness of the exercise.
Don’t Round the Back
Keep your back straight throughout the movement. Do not round your spine, especially in the lower back, as this can lead to strain and potential injury. Maintain a strong, neutral posture as you hinge at the hips.
Avoid Using Too Much Resistance
If the band is too tight, it could force you into improper form or make the exercise harder to control. Choose an appropriate resistance level that allows you to perform the exercise with correct form and control.
Don’t Rush the Repetitions
Avoid speeding through the reps. Take your time with each movement to focus on muscle engagement and control. Rushing through the exercise leads to poor form and reduces its effectiveness.
Don’t Neglect the Glutes
Ensure that your glutes are driving the movement, not your lower back. Focus on squeezing your glutes as you return to the standing position. This will help target the muscles more effectively and prevent unnecessary strain on other areas of the body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
