Resistance Band Good Morning

The Resistance Band Good Morning is a fantastic lower-body and posterior chain exercise that helps build strength in the hamstrings, glutes, and lower back. This exercise is highly versatile, can be performed anywhere, and is particularly useful for those who want to add variety to their workout routines without needing heavy equipment. Using resistance bands provides continuous tension throughout the movement, making it a great option for building strength and flexibility.

This is a hip-hinge exercise that primarily targets the hamstrings, glutes, and lower back. It mimics the barbell version of the Good Morning, but the use of resistance bands makes it accessible to everyone, regardless of fitness level. This movement involves bending forward at the hips while keeping the back neutral, which emphasizes the posterior chain.

This exercise helps improve flexibility, strengthens the lower back, and enhances the functional movement pattern of bending and lifting. It’s also great for improving posture and balance, as it trains your body to maintain proper spinal alignment.

Targeted Muscle Groups

Primary Muscles:

Hamstrings: The hamstrings are highly engaged during the eccentric (lowering) phase of the good morning, controlling the downward movement.
Glutes: The gluteal muscles are activated when you return to the standing position, helping to extend the hips.
Lower Back (Erector Spinae): The muscles in the lower back are involved in maintaining a neutral spine and stabilizing your posture throughout the movement.

Secondary Muscles:

Core Muscles (Abdominals and Obliques): The core helps stabilize the torso and prevents the lower back from rounding.
Quadriceps: While not the primary movers, the quads are engaged slightly to maintain balance.
Upper Back: The upper back muscles assist in keeping the shoulders retracted and the spine neutral.

Equipment Needed

Resistance Band: A long-loop resistance band is ideal for this exercise. Depending on your strength level, you can opt for a light, medium, or heavy resistance band.

How to Do the Resistance Band Good Morning (Step-by-Step Guide)

1. Setup:

- Stand on the center of the resistance band with your feet shoulder-width apart. Ensure that there’s equal tension on both sides of the band.
- Bring the other end of the band over your shoulders, placing it across your upper back (similar to the barbell position in a squat). Hold the band in place with both hands.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2. Positioning:

- Stand tall with your knees slightly bent and your back straight.
- Engage your core and retract your shoulder blades to keep your spine in a neutral position.

3. Execution:

- Hinge at the hips: Push your hips backward while keeping your back flat. Lower your torso until it’s nearly parallel to the floor or until you feel a good stretch in your hamstrings.
- Return to standing: Drive through your heels and extend your hips to return to the starting position. Squeeze your glutes at the top of the movement.

4. Breathing:

- Inhale as you lower your torso, and exhale as you return to the standing position.

Recommended Reps and Sets

Beginners: 3 sets of 12-15 reps with a light or medium resistance band.
Intermediate: 4 sets of 10-12 reps using a medium to heavy resistance band.
Advanced: 4-5 sets of 8-10 reps with a heavy resistance band for increased strength and muscle activation.

Pro Tips for Success

Focus on the Hip Hinge: The key to a proper Resistance Band Good Morning is mastering the hip-hinge movement. Your hips should move backward, not down, and your knees should remain slightly bent but not actively move.
Maintain a Neutral Spine: Avoid rounding your back as you lower. Keeping a neutral spine will protect your lower back and engage the correct muscles.
Control the Movement: The lowering phase (eccentric) should be slow and controlled, as this is when the hamstrings and glutes are most engaged.
Engage Your Core: Activating your core muscles throughout the exercise will help stabilize your spine and prevent injury.

Common Mistakes to Avoid

Rounding the Lower Back: Rounding the back during the movement can put unnecessary strain on the spine. Always keep your spine neutral and your chest lifted.
Bending the Knees Too Much: The Resistance Band Good Morning is a hip-hinge movement, not a squat. Avoid excessive knee bending, which can take the emphasis off the hamstrings and glutes.
Using the Wrong Band Tension: Using a band that is too light or too heavy can either make the exercise too easy or compromise your form. Choose a resistance that allows you to perform the movement with control.
Not Hinging Properly: Avoid turning the exercise into a squat or bending forward at the waist. The movement should come from the hips pushing back, not from the waist bending.

The Resistance Band Good Morning is an excellent exercise for building strength in the posterior chain, specifically the hamstrings, glutes, and lower back. By using resistance bands, this movement becomes accessible to anyone, whether you’re working out at home, in the gym, or while traveling.

Incorporating this exercise into your routine can help improve your hip-hinge pattern, which is essential for movements like deadlifts and squats. It also promotes better posture and lower back strength, reducing the risk of injury in daily activities or sports. Focus on proper form, control, and using the right resistance band to get the most out of this beneficial exercise.