How to Do Band Good Morning
Start and end of one clean rep of Band Good Morning.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Glutes, Core |
| Equipment | Resistance bands |
| Category | Powerlifting |
How to perform Band Good Morning
- Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- Keeping your legs straight, extend through the hips to come to a near vertical position.
- Ensure that you do not round your back as you go down back to the starting 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.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
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 work?
Band Good Morning mainly works the hamstrings, with the glutes, core helping as secondary movers.
What equipment do I need for Band Good Morning?
Band Good Morning needs a resistance band and a sturdy anchor point.
How many sets and reps should I do for Band Good Morning?
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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