Band Good Morning

A beginner powerlifting exercise for the hamstrings, done with a resistance band.

Main muscles: Hamstrings
Also works: Glutes and Lower back
Equipment: Resistance band
Level: Beginner
Type: Compound
Movement: Pull

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Band Good Morning

Questions

What muscles does the Band Good Morning work?

Mainly the hamstrings, with the glutes and lower back helping.

Is the Band Good Morning good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Band Good Morning?

Good alternatives that train the hamstrings: Band Good Morning (Pull Through), Glute Ham Raise, Good Morning or Good Morning off Pins.

How many sets and reps of the Band Good Morning should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).