Band Good Morning (Pull Through)

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

Band Good Morning (Pull Through): finishing position

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 (Pull Through)

Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
Return to the starting position be driving through with the hips to come back to a standing 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 (Pull Through)

Questions

What muscles does the Band Good Morning (Pull Through) work?

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

Is the Band Good Morning (Pull Through) 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 (Pull Through)?

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

How many sets and reps of the Band Good Morning (Pull Through) 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).