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Band Good Morning

HamstringsGlutes Lower back Compound Resistance band
Demo (loops)

How to do it

Starting position

  1. Stand on the center of the band with your feet shoulder-width apart.
  2. Drape the top of the band across your shoulders behind your neck.
  3. Keep your chest up and keep your knees pinned with a slight bend.

Movement

  1. Push your hips back and hinge your torso forward.
  2. Lower down until the back of your thighs feels tight.
  3. Keep your back flat and stand up using your glutes.
  4. Squeeze your glutes briefly at the top.

Breathing

Inhale as you hinge forward, exhale as you stand up.

Cautions

  • If your lower back rounds, the load goes to your back. Keep your back flat and hinge only at your hips.
  • Locking out your knees hurts the back of your knees. Keep a slight bend.

Exercise info

Primary musclesHamstringsGlutes
Secondary musclesLower back
EquipmentResistance band
Movement patternHinge
Rep range12–20 reps
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Representative exercise: Band Good Morning

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.