Banded Good Morning Video Guide

Exercise Profile

  • Strength
  • Bands
  • Compound
  • Hinge (Bilateral)
  • Intermediate
  • Abs, Hamstrings, Lower Back, Upper Back
Glutes Exercises Diagram Target Muscle Group

Banded Good Morning Overview

The banded good morning is a good morning variation used to target the glute muscles.

The band used to perform banded good mornings provides accommodating resistance, meaning the closer one gets to full contraction, the more tension is placed on the target muscle groups.

Banded good mornings are best used as a warm up activation exercise or an accessory movement to your main lift.

Banded Good Morning Instructions

  1. Stand on a band with your feet equidistant apart and wrap one end around your neck.
  2. Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
  3. Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
  4. Drive through the whole foot as you extend the hip back to the starting position.
  5. Repeat for the desired number of repetitions.

Banded Good Morning Tips

  1. Range of motion in the lift will largely be determined by an individual’s mobility as well as their ability to maintain a neutral spine.
  2. Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
    • If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
    • On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
    • Experiment with each and see which one works best for your individual anatomy and biomechanics.
  3. Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise. To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel.