Good Mornings with Band

Good Mornings with Band

Good Mornings with a resistance band are a great exercise for targeting the muscles in your lower back, hamstrings, and glutes. Here’s a step-by-step guide on how to perform Good Mornings with a band:

Video Instructions on How to Do Good Mornings with Band

Equipment Needed:

  1. Resistance band (choose a band with appropriate resistance for your fitness level)


  1. Set Up:
    • Begin by placing the resistance band around a secure anchor point, such as a sturdy post or bar at hip height.
    • Step into the band with both feet, positioning it just above your hips. The band should be snug but not overly tight.
  2. Feet Position:
    • Stand with your feet shoulder-width apart.
    • Ensure that your feet are parallel to each other.
  3. Hand Placement:
    • If the resistance band is long enough, you can hold onto it with both hands, positioning them at shoulder width.
    • Alternatively, you can cross your arms over your chest.
  4. Body Alignment:
    • Keep your back straight and maintain a natural arch in your lower back.
    • Engage your core muscles to stabilize your spine.
  5. Movement:
    • Slowly hinge at your hips, pushing your buttocks back as if you are trying to touch the wall behind you.
    • Maintain a slight bend in your knees throughout the movement.
    • Lower your upper body towards the ground, keeping your back straight and chest up.
    • Continue to lower until you feel a stretch in your hamstrings, but stop before your back rounds.
  6. Return to Starting Position:
    • Push through your hips and engage your hamstrings and glutes to return to the upright position.
    • Squeeze your glutes at the top of the movement.
  7. Repetitions and Sets:
    • Start with a light resistance band and perform 2-3 sets of 10-15 repetitions.
    • Adjust the resistance as needed based on your fitness level.


  • Focus on the hip hinge movement, keeping your back straight and chest up.
  • Do not round your back; maintaining good form is crucial for this exercise.
  • Control the movement throughout, especially during the descent.


  • If you have any existing back issues or injuries, it’s advisable to consult with a healthcare professional or fitness expert before attempting this exercise.

Incorporate Good Mornings with a band into your lower body or full-body workout routine to strengthen your posterior chain and improve hip mobility.