How to do the Banded Good Morning
- Secure a long loop under both feet and across your upper back below the neck.
- Brace and hinge back until the hamstrings are loaded.
- Stand by driving the hips forward while keeping the band centered.
Common mistakes
- Resting the band directly on your neck.
- Letting the knees keep bending as the torso lowers.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Bodyweight Good Morning · Bodyweight
- Banded Romanian Deadlift · Resistance bands
- Cable Pull-Through · Machine
Frequently asked questions
What muscles does the Banded Good Morning work?
Primary muscle group: Hamstrings. Secondary muscles: glutes, erectors, core.
How many reps should I do for the Banded Good Morning?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Banded Good Morning?
Compare the setup and equipment for these alternatives: Bodyweight Good Morning, Banded Romanian Deadlift, Cable Pull-Through.