Band Good Morning
A standing hip hinge against a band anchored under the feet and held at the shoulders, loading the glutes and hamstrings.
How to do it
- Stand on the middle of a resistance band with the feet about hip-width apart.
- Bring the other end of the band up to the shoulders and hold it there with both hands.
- Pull up slightly on the band so it does not dig into the neck, then brace the trunk.
- Unlock the knees and hinge the hips back, bowing the torso forward with a flat back.
- Stop when the torso is close to parallel, or wherever a neutral spine can still be held.
- Drive through the whole foot and extend the hips back to standing without hyperextending at the top.
Key technique cue
Hips back, knees barely bend; lower only as far as the back stays flat.
Common mistakes
- ✕ Rounding the back to reach a lower torso instead of stopping where the spine stays long.
- ✕ Turning the hinge into a squat by letting the knees travel forward.
- ✕ Shifting so far onto the heels that the toes lift off the floor.
- ✕ Using a band so short that it pulls down on the neck instead of sitting on the upper back.
Benefits
- ✓ Loads hip extension without putting a bar across the spine.
- ✓ Band tension peaks at lockout, where the glutes reach their shortest position.
- ✓ Teaches the hinge pattern that transfers to deadlifts and barbell good mornings.
Progression: from easier to harder
-
Step 1 -
Step 2 You are here - Band Good Morning
- Step 3
About the exercise
The band good morning is a hip hinge performed standing on a resistance band with the other end held across the upper back. The knees unlock, the hips travel back, and the torso bows forward with a long spine, then the hips extend to stand. Band tension is lowest in the bowed position and highest at lockout, so the glutes work hardest where they are shortest. In the bottom hinge the band is under both feet and held at the shoulders rather than looped around the neck.
Updated
Similar exercises
-
Beginner Band Romanian Deadlift -
Intermediate Barbell Deadlift -
Intermediate Barbell Stiff Leg Deadlifts -
Intermediate Romanian Deadlift from Deficit -
Intermediate Deficit Dumbbell Romanian Deadlift -
Intermediate Dumbbell Cross Body Romanian Deadlift -
Intermediate Hip Hinge Speed Romanian Deadlift -
Intermediate Kettlebell Swing
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.