Band Good Morning

Band Good Morning is a strength – hip hinge against underfoot band resistance exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Gluteus maximus, Erector spinae
Exercise type: Strength – hip hinge against underfoot band resistance

Exercise technique

Band
Stand with both feet on the lower portion of a sound long-loop band.
Placement
Hinge forward and position the upper band across your upper back below your neck.
Hold
Secure the band beside your shoulders with your hands to prevent pressure on the front of your neck.
Knees
Bend your knees slightly and largely maintain that angle.
Hinge
Push your hips backward and incline your torso while keeping your back long.
Rise
Press your feet into the floor and extend your hips against band resistance.
Finish
Squeeze your glutes upright and repeat without leaning back through your lower back.

Key technique points

Do not load the front of your neck with the band.
Press evenly through both feet.
Move your hips backward.
Keep knee bend small.
Maintain a long back.
Keep your ribs down at the top.

Common mistakes

Neck pressure

Do not load the band directly onto your cervical spine.

Slipping off the band

Do not lose band contact beneath your feet.

Turning it into a squat

Do not bend your knees forward instead of hinging at your hips.

Rounding the back

Do not flex your spine to descend farther.

Arching at the top

Do not overextend your lower back to stretch the band.

Underestimating resistance

Do not choose a band whose strong upright pull you cannot control.

Frequently asked questions