How to Do Band Good Morning (Pull Through)
Start and end of one clean rep of Band Good Morning (Pull Through).
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Glutes, Core |
| Equipment | Resistance bands |
| Category | Powerlifting |
How to perform Band Good Morning (Pull Through)
- Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
- Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
- Return to the starting position be driving through with the hips to come back to a standing position.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
With bands, heavier means a thicker band or more pre-stretch — chase reps and tension rather than a barbell number.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Anchor the band securely and stand where there's already tension at the start of the rep, not just at the top.
- Rehearse your setup identically on every rep; dependable strength is built on one groove you can trust.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Ignoring the band's changing resistance and rushing the hardest, most-stretched part of the rep.
- Changing your setup rep to rep so the groove never becomes automatic.
Frequently asked questions
What muscles does Band Good Morning (Pull Through) work?
Band Good Morning (Pull Through) mainly works the hamstrings, with the glutes, core helping as secondary movers.
What equipment do I need for Band Good Morning (Pull Through)?
Band Good Morning (Pull Through) needs a resistance band and a sturdy anchor point.
How many sets and reps should I do for Band Good Morning (Pull Through)?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. With bands, heavier means a thicker band or more pre-stretch — chase reps and tension rather than a barbell number.
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