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Resistance Band Good Morning
A hip-hinge exercise using a resistance band that targets hamstrings and glutes to strengthen the posterior chain and improve hip mechanics; suitable for building strength with variable tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs
Accessory Muscles
Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Calves
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the center of a resistance band with feet hip-width apart. Loop the band over your shoulders or neck, standing tall with knees slightly bent and core braced.
- Push hips back to hinge forward, keeping back flat and chest up.
- Lower torso until parallel to ground or hamstrings stretch.
- Pause briefly at bottom if desired.
- Squeeze glutes to drive hips forward.
- Return to upright position with neutral spine.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Hips back first
- Back flat always
- Squeeze glutes to rise
- Knees soft
- Core tight
Breathing
Inhale as you hinge down, brace core, and exhale as you drive hips forward.
Tempo
3-1-1
Range of Motion
Hinge until torso is parallel to floor with shins vertical and neutral spine; avoid rounding back.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute lower back pain
- Keep slight knee bend
- Engage core to protect spine
- Use towel on neck for comfort
- Start with light band to learn form
Spotting
Not required; self-spot with tension control or use lighter band.
Common Mistakes
- Rounding back
- Locking knees
- Using lower back to lift
- Letting band slip
- Jerking movements
When to Avoid
- Acute lower back injury
- Herniated disc
- Poor hip mobility
Flexibility Needed
- Adequate hip flexion
- Shoulder flexibility for band placement
Build Up First
- Master basic hip hinge
- Core bracing competency
Also known as
Banded Good Morning, Band Good Morning, Loop Band Good Morning
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