Band Good Morning (Pull Through)

About This Exercise

The Band Good Morning is a hip-hinge exercise that builds strength and stability in the posterior chain. It's an excellent beginner-friendly movement for learning the hinge pattern and activating the glutes and hamstrings before progressing to weighted variations.

1Setup

1. Secure the center of a resistance band around a stable, low anchor point (like a squat rack post or heavy furniture leg). 2. Facing away from the anchor, step forward to create tension in the band. 3. Bend forward at the hips, reach back, and grasp the band ends. 4. Place the padded middle section of the band across the back of your shoulders (upper traps), not directly on your neck. 5. Stand tall with feet hip-width apart, knees soft, and core braced.

2Execution

1. Initiate the movement by pushing your hips straight back, as if closing a door with your glutes. Keep your back flat and chest proud. 2. Continue hinging forward until your torso is nearly parallel to the floor or you feel a deep stretch in your hamstrings. Do not round your lower back. 3. Pause briefly at the bottom, then drive your hips forward to return to the starting position, squeezing your glutes at the top. Maintain a controlled tempo throughout.

Pro Tips

• Think 'hips back, chest forward' to maintain a neutral spine.
• Keep the band tension constant by not letting your hips rise faster than your shoulders.
• Squeeze your glutes hard at the top of each rep to fully extend the hips.
• Imagine you have a long rod strapped to your back from head to hips.