Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Glutes
Lower Back
Highlighted muscles
Variation of Good Morning. This is a close variation of an exercise we cover in full — see the Good Morning guide for detailed form cues, mistakes and alternatives.
How To Perform
- 1 Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- 2 Keeping your legs straight, extend through the hips to come to a near vertical position.
- 3 Ensure that you do not round your back as you go down back to the starting position.
Form Cues
- ✓ Focus on controlled movement throughout each rep.
- ✓ Maintain proper alignment and avoid compensating with other muscle groups.
- ✓ Breathe out during the exertion phase of the movement.
Common Mistakes
- ✗ Using too much weight before mastering the technique.
- ✗ Rushing through reps — prioritize control over speed.
- ✗ Not achieving full range of motion on each repetition.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Band Good Morning, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
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Where This Exercise Fits
FAQ
How many sets of Band Good Morning should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Band Good Morning target?
Band Good Morning primarily targets the Hamstrings. Secondary muscles include Glutes, Lower Back.
Is Band Good Morning good for beginners?
Band Good Morning is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Band Good Morning, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.