Banded Good Morning

Hamstrings, Glutes, Lower BackResistance Band

Build your glutes, hamstrings, and lower back extenders with band good mornings. The band provides smooth, accommodating resistance as you extend up to standing tall.

How to do it

1Stand on one end of the band loop and place the other end over your shoulders behind your neck.

2Set your feet hip-width apart, flatten your back, and keep a soft bend in your knees.

3Hinge forward at the hips, pushing your butt back while maintaining a natural arch in your lower back.

4Lower your torso toward parallel until you feel a firm stretch in your hamstrings.

5Squeeze your glutes and drive your hips forward to stand tall.

Common mistakes

Rounding your upper or lower back, increasing lumbar injury risk.

Bending your knees excessively, shifting focus onto the quads.

Dropping too fast without controlling the band's tension on the way down.

Breathing

Inhale as you hinge your torso forward; exhale as you return to a full standing position.

Make it harder or easier

To make it easier, shorten your depth or use a lighter band.

To make it harder, hold the bottom stretch for 1–2 seconds on every rep.

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.