Resistance Band Good Morning
The resistance band good morning is a hip hinge exercise targeting the hamstrings using band resistance. It teaches proper posterior chain loading mechanics and is a gentler alternative to barbell good mornings for building hamstring and lower back strength.
How to do it
- Stand on the center of a resistance band and place the looped ends over your shoulders.
- Stand with feet hip-width apart and a slight bend in your knees.
- Hinge at your hips and lower your torso toward parallel while keeping your back flat.
- Pause at the bottom, feeling the stretch in your hamstrings.
- Drive your hips forward to return to the upright position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your knees throughout the movement.
- Push your hips straight back toward the wall behind you.
- Maintain a flat, neutral spine from your tailbone to your head.
- Squeeze your glutes and drive your hips forward to stand up.
Breathing: Inhale as you hinge forward with control, and exhale as you drive your hips forward to return to the starting position.
Common mistakes
- Rounding your lower back, which places unnecessary stress on the spine instead of targeting the hamstrings.
- Bending the knees too much, which turns the movement into a squat and reduces tension on the back of the legs.
- Rushing the negative phase, which leads to loss of balance and poor control over the resistance band.
Muscles worked
Primary: hamstrings. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off and reduce the range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the resistance band good morning?
You should feel a stretch and engagement in the back of your thighs (hamstrings) and your glutes.
How often can I do this exercise?
You can safely include this movement 2 to 3 times per week with at least one rest day between sessions.
What if the band feels too heavy or too light?
You can adjust the resistance by standing wider on the band to make it tighter, or using a thinner band.