Band Good Morning (Pull Through)

Band Good Morning (Pull Through) is a strength – hip hinge against rear-anchored 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 rear-anchored resistance

Exercise technique

Anchor
Secure a long band to a sturdy post behind you at a suitable height.
Placement
Place the free loop across your upper back and hold it beside your shoulders.
Distance
Step forward to establish light starting tension.
Trunk
Soften your knees and brace your abdominals.
Hinge
Push your hips back toward the anchor and incline your torso in a long line.
Stand
Keep your heels down and bring your hips forward to stand against the band’s pull.
Repeat
Repeat under control with the same foot position without drifting toward the anchor.

Key technique points

Check anchor stability.
Secure the band on your upper back with your hands.
Keep light starting tension.
Maintain midfoot pressure.
Push your hips backward.
Keep your neck aligned with your torso.

Common mistakes

Weak anchor

Do not attach the band to a point unable to withstand the pull.

Pulling on the neck

Do not let the band rise onto your neck and pull it.

Being dragged backward

Do not choose resistance too high to keep your feet still.

Bending through the lower back

Do not round your spine instead of moving at your hips.

Excessive knee bend

Do not perform the movement as a squat.

Jumping forward

Do not move your feet to overcome the band as you stand.

Frequently asked questions