Band Good Morning

Lower back, Hamstrings, GlutesResistance Band

A band-resisted hip hinge that builds the posterior chain and reinforces correct hinge mechanics.

How to do it

1Step onto the middle of the band with both feet and loop the top over your upper back across your traps.

2Set your feet hip-width apart, unlock your knees, and pull your shoulder blades together.

3Push your hips back and hinge your flat torso forward until parallel to the floor or as your flexibility allows.

4Pause at the bottom, feeling a stretch through your hamstrings.

5Drive your hips forward and squeeze your glutes to return to the standing position.

Common mistakes

Rounding your lumbar spine during the hinge, placing unsafe pressure on your back.

Bending your knees too much, turning the hinge movement into a squat.

Cranking your head upward, causing excessive neck tension.

Breathing

Inhale as you hinge forward. Exhale as you stand back up to vertical.

Make it harder or easier

To scale down, use a lighter resistance band or reduce your hinge range.

To make it harder, switch to a heavier band or add a two-second pause at the bottom.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.