# Resistance Band Good Morning

A band-resisted hip hinge targeting the hamstrings, glutes, and lower back. Useful for reinforcing hinge mechanics and building posterior-chain strength with minimal equipment.

- Beginner · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/good-morning-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/band-good-morning/

## Muscles worked

- Hamstrings: 9/10
- Glutes: 8/10
- Lower back: 6/10

## How to do the Resistance Band Good Morning

1. Stand on the band's middle, feet hip-width apart, holding the band at the front of your shoulders.
2. Slightly bend your knees, keep your back flat, and feel the band's gentle pull.
3. Push your hips back, keeping the band close to your body throughout the movement.
4. Return to the starting position by squeezing your glutes and standing straight up.

### Full technique — 7 steps

1. Stand on the middle of the band with feet about hip to shoulder width apart.
2. Hold the other end of the band at the front of your shoulders and stand tall.
3. Keep a slight knee bend and hold your ribs down.
4. Push your hips straight back as your torso folds forward against the band.
5. Keep the band close to your body and maintain a neutral spine throughout.
6. Lower until your hamstrings limit the hinge without your lower back rounding.
7. Drive your hips forward to stand tall and finish with glutes fully contracted.

## Common mistakes

- Squatting instead of hinging
- Band pressing into the neck
- Rounding through the lower back
- Forcing the knees straight
- Overextending at the top

## Form cues

- Push hips straight back
- Keep shins nearly vertical
- Hold band at shoulders
- Stop before spinal rounding

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Good Morning](https://seto.fit/exercises/good-morning-dumbbell/), [Dumbbell Romanian Deadlift](https://seto.fit/exercises/dumbbell-romanian-deadlift/)
- **Barbell**: [Stiff Leg Deadlift](https://seto.fit/exercises/stiff-leg-deadlift/), [Single Leg Deadlift (Barbell)](https://seto.fit/exercises/single-leg-deadlift-barbell/)
- **Kettlebell**: [Kettlebell Single Leg Deadlift](https://seto.fit/exercises/kettlebell-single-leg-deadlift/), [Kettlebell Deadlift](https://seto.fit/exercises/kettlebell-deadlift/)
- **Cable machine**: [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/), [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Good Morning — Beginner**
- Harder: [Single Leg Resistance Band Romanian Deadlift](https://seto.fit/exercises/single-leg-resistance-band-romanian-deadlift/) — Intermediate
- Harder: [Romanian Deadlift](https://seto.fit/exercises/romanian-deadlift/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Good Morning work?

Primary: Hamstrings 9/10, Lower back 6/10. Also works: Glutes 8/10.

### When should I do the Resistance Band Good Morning in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Good Morning?

Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Good Morning?

Dumbbells: Dumbbell Good Morning, Dumbbell Romanian Deadlift. Barbell: Stiff Leg Deadlift, Single Leg Deadlift (Barbell). Kettlebell: Kettlebell Single Leg Deadlift, Kettlebell Deadlift. Cable machine: Cable Pull Through, Single Leg Cable Romanian Deadlift.

### What is a harder version of the Resistance Band Good Morning?

Single Leg Resistance Band Romanian Deadlift (Intermediate), Romanian Deadlift (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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