Band Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Good Morning is a hamstring-focused exercise that also engages the lower back as a secondary muscle. Using a resistance band positioned across the upper back and held under the feet, you hinge at the hips with a straight back, lowering your torso toward the ground while maintaining core engagement. The movement emphasizes controlled hip flexion and extension, stretching the hamstrings at the bottom and strengthening both the hamstrings and lower back as you return to the upright position.
How to Perform
Place your feet about shoulder-width apart and loop the resistance band over your upper back, securing the ends beneath your feet.
Tighten your core and bend forward at the hips, keeping your spine neutral as you lower your upper body toward the floor.
Hold briefly when you reach a comfortable stretch in the hamstrings, ensuring your back remains flat.
Press through your heels to lift your torso back to an upright stance, fully extending the hips at the top.
Maintain controlled movements throughout, avoiding any rounding of the back or jerking motions to protect your spine and maximize hamstring activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a neutral spine during the entire exercise.
Make sure the band is firmly in place to prevent it from slipping.
At the top of the motion, actively contract your glutes for full engagement.
How Not to Perform
Do not round or arch your back while hinging at the hips.
Do not let the band slip or move from its position across your back.
Do not bend your knees excessively; keep a slight, natural bend.
Do not use momentum to lift your torso; avoid jerky movements.
Do not lean forward too far beyond your flexibility; avoid straining the lower back.
Do not neglect core engagement; failing to brace your abs can reduce hamstring activation.
Do not rush through the movement; maintain controlled tempo for maximum muscle focus.
Do not lock your knees at the top; keep them soft to protect joints.
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.
