Hamstrings · Compound movement
Banded Good Morning
A compound exercise for the hamstrings, with the glutes and back working too. You need resistance bands.
Primary muscle
Hamstrings
Secondary muscles
Glutes, Back
Equipment
Resistance band
Difficulty
Intermediate
How to perform the Banded Good Morning
- Stand on the middle of a resistance band and loop the top over the back of the shoulders.
- Set the feet hip-width and soften the knees into a fixed bend.
- Push the hips back and hinge the torso forward, feeling band tension ease as you bow down.
- Because the band pulls hardest near the top, expect the peak resistance as you stand back up.
- Descend until the hamstrings stretch or the back can no longer stay flat.
- Drive the hips forward against the band to return upright with the ribs stacked down.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Rounding the upper back under the band loop as the torso descends.
- •Letting the band snap you upright fast instead of controlling the ascent.
- •Standing on too little band so there is no meaningful tension at the top.
- •Hyperextending the lower back at the top against the band rather than stopping tall.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Banded Good Morning fits into hypertrophy and strength splits that prioritize hamstrings volume.
Browse training programs →Track your sets and reps automatically with MuscleBuddy
Free workout logging and auto-progression, with coaching that adjusts to the sets and weigh-ins you log.
Create your free account