How to do it
- Stand on the middle of a band and loop the other end behind your neck and across the upper back.
- Soften the knees, brace, and push the hips straight back with a flat spine.
- Hinge until you feel the hamstrings load, then drive the hips forward to stand tall against the band.
Cues that matter
- The band pulls you down, so the top of every rep is the hardest part — finish it properly.
- Keep the shins vertical; this is a hinge, not a squat.
Common mistakes
- Rounding the upper back to get lower.
- Bending the knees so much that the quads take over.
Muscles worked
Primary
- Lower Back
- Erector spinae
Also works
- Hamstrings
- Glutes
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Good Morning in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the lower back with different equipment — for a day the resistance band is taken, or a gym that does not have one.