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Banded Good Morning

A band-loaded hinge. Tension increases as you stand, which teaches a strong hip-drive lockout with almost no spinal load.

BeginnerResistance band3 × 12–20
Banded Good Morning demonstration thumbnail — Banded Good Morning
HamstringsResistance band

Banded Good Morning

Demo · Jenny LaBaw

Verified Banded Good Morning demonstration by Jenny LaBaw. Click to play.

How to do the Banded Good Morning

  1. 1Band under the feet, over the traps
  2. 2Push the hips straight back
  3. 3Neutral spine throughout
  4. 4Stand tall, glutes locked

Benefits of the Banded Good Morning

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Also trains glutes, erectors as supporting movers
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services