Band Good Morning
A beginner compound movement that trains the hamstrings with bands.
Force Type
Pull
compound
Difficulty
Beginner
compound
Variations
0
equipment swaps
Muscles
3
primary + secondary
The verdict
Band Good Morning has 3-step instructions, documented to a similar depth as most of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#617 of 868
3 numbered source steps; the longest instruction list ranks #1.
Instruction text
#747 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Band Good Morning is a beginner compound movement that trains the Hamstrings along with glutes and lower back. It requires bands. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Hamstrings
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Band Good Morning Data Reveals · DOC · PULL/COMPOUND
Band Good Morning opens on force profile: a PULL compound pattern for hamstrings on bands, force direction is the first filter on this floor-level record.
3 steps sit in the lower third (< 4), a thin upstream record where taxonomy badges carry most of the page identity.
Band Good Morning is classified as a beginner-level compound movement with a pull force profile, primarily training the Hamstrings with secondary engagement of the glutes, lower back. The canonical form requires bands in the powerlifting category. Within the hamstrings cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | pull |
| Equipment | bands |
| Category | powerlifting |
| Primary muscle | Hamstrings |
| Secondary muscles | 2 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Band Good Morning catalog footprint
Among 79 exercises whose primary muscle is hamstrings, Band Good Morning ranks #29 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for hamstrings for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Band Good Morning trains the hamstrings as the prime mover, with 2 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Band Good Morning does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
- Keeping your legs straight, extend through the hips to come to a near vertical position.
- Ensure that you do not round your back as you go down back to the starting position.
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Band Good Morning teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the hamstrings through its full safe range on Band Good Morning is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Band Good Morning recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift on Band Good Morning - brace and inhale during the lowering phase, exhale on the exertion, especially important with bands where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Hamstrings and secondarily glutes, lower back
- People who have access to bands
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Band Good Morning; browse 8 peer hamstrings exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Band Good Morning feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BANDS · PULL/COMPOUND · FLOOR
- On PULL/COMPOUND hamstrings work, warm up 5–10 minutes before loading Band Good Morning; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BANDS gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Band Good Morning, drawn across all muscles (not the hamstrings-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (3 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (357 here).
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the band good morning
A beginner compound movement for the hamstrings - here's how to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.