- EquipmentBand
- PatternHinge
- Reps10 to 20 reps
- Joint loadLower back
Stand on a long band with your feet hip width apart and loop the other end behind your neck and over your upper back.
First cueKeep the back flat.
How to do the Banded Good Morning
Set up. Stand on a long band with your feet hip width apart and loop the other end behind your neck and over your upper back.
- Push your hips back and lean forward with a flat back.
- Lower to a hamstring stretch.
- Drive the hips forward to stand tall against the band.
Form cues
- Keep the back flat.
- Keep the knees soft.
- Squeeze the glutes at the top.
Common mistakes
- Rounding the back.
- Letting the band slip up to the neck.
Muscles worked
Main target: Hamstrings. The hamstrings run down the back of the thigh. They bend the knee and extend the hip, which is why both a curl and a hinge train them.
On the way: Glutes and Lower back.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Banded Good Morning, from the same catalog the StatBlockFit app logs.
- Reverse Nordic Curl Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Single-Leg Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Monster Walk Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Banded Good Morning first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Banded Good Morning 3 × 10 to 20 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Monster Walk 3 × 10 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Stiff-Leg Deadlift
Dumbbell
Gym or cable swap
Cable Romanian Deadlift
Cable
Less load on the lower back
Nordic Curl
The Banded Good Morning loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
A variation of: Good Morning.
Do before it: Broomstick Hip Hinge (same movement, lighter), Cat-Cow (bracing), Banded Good Morning (same movement, lighter) and Glute Bridge (glutes switched on).
Track it in StatBlockFit
In the StatBlockFit app the Banded Good Morning is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Banded Good Morning?
Set up: Stand on a long band with your feet hip width apart and loop the other end behind your neck and over your upper back. Steps: 1. Push your hips back and lean forward with a flat back. 2. Lower to a hamstring stretch. 3. Drive the hips forward to stand tall against the band. Form cues: Keep the back flat. Keep the knees soft. Squeeze the glutes at the top. Common mistakes: Rounding the back. Letting the band slip up to the neck.
What muscles does the Banded Good Morning work?
It trains the hamstrings as its main target and works the glutes and lower back on the way.
What can I do instead of the Banded Good Morning?
At home: Stiff-Leg Deadlift. In a gym: Cable Romanian Deadlift. With less load on the lower back: Nordic Curl. Each trains the same main muscle.
What should I pair the Banded Good Morning with?
Good partners in the same workout are Reverse Nordic Curl, Single-Leg Calf Raise, Cossack Squat and Monster Walk.