Bands
Band good morning
Band good morning mainly works your hamstrings and glutes. It also helps your lower back.
Step by step
- Stand on the band, loop it behind your neck.
- Push your hips back, back flat, knees soft.
- Drive your hips forward to stand tall.
What you should feel
A stretch in the back of your thighs and a squeeze in your glutes. Your lower back should not feel strained.
Common mistake
Rounding the back as you bend; reduce depth and keep your chest up.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Romanian deadliftHamstrings, Glutes
Dumbbell Romanian deadliftHamstrings, Glutes
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Good morningHamstrings, Glutes
Smith machine stiff-leg deadliftHamstrings, GlutesBody weightSingle-leg Romanian deadliftHamstrings, GlutesQuestions
What muscles does the band good morning work?
Band good morning mainly works your hamstrings and glutes. It also helps your lower back.
Can I do the band good morning at home?
Yes, if you have this at home: bands.
How many sets and reps of the band good morning?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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