Resistance Band Good Morning
A good morning where a band is looped under the feet and behind the neck or across the upper back. It trains the hip hinge pattern and posterior chain with light, accommodating resistance.
Primary muscles
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Sets
- 2–3
- Reps
- 12–20
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on a loop band with feet hip-width apart and loop the other end across the back of your shoulders.
With soft knees, push your hips back and tilt your torso forward.
Lower until you feel a hamstring stretch, keeping your back flat.
Drive the hips forward to stand up against the band.
Finish tall with glutes squeezed.
Breathing: Inhale as you hinge, exhale as you stand.
Coaching tips
Hips back
Proud chest
Slow and controlled
Common mistakes
Rounding the back
Band placed on the neck instead of the upper back
Squatting instead of hinging
Safety notes
Position the band across the upper back, not the neck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.