Legs / Beginner / Compound (multi-joint)

Band Good Morning

A band exercise for the hamstrings, with the glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Glutes, Lower back (erectors)

Equipment

Resistance band

Movement pattern

Hip hinge, Spinal extension

Level

Beginner

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Going heavy on an exercise meant to be moderate.

  Why it hurts: The bar sits far from the hip on a long lever, so small technique lapses load the lower back heavily.

  ✓ Instead: Use light to moderate loads and slow reps; treat it as an accessory, not a max lift.

• ✗ Looking up and cranking the neck.

  Why it hurts: The neck extends under the bar and the lower back tends to follow into over-arching.

  ✓ Instead: Keep the gaze a couple of metres in front of your feet so the head stays in line with the spine.

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