Banded Good Morning

Why it matters

Anchoring a band under your feet and looping it around your shoulders or neck area creates increasing resistance as you stand up from the hinge, which is the opposite loading pattern of a barbell good morning. This offers a different, complementary stimulus and is also useful as a lighter, more accessible version of the movement.

How to do it

1. Stand on the middle of a resistance band. Loop the ends over your shoulders, positioned similarly to a barbell good morning.
2. Set a slight, consistent bend in your knees. Same starting position as a standard good morning.
3. Hinge forward at the hips. Keep your back flat as the band's tension increases through the descent.
4. Drive your hips forward to return to standing. Reverse the hinge against the band's resistance.

Common mistakes

• Rounding the back during the hinge. Same caution as any hip-hinge movement, regardless of the resistance source.
• Using a band with insufficient tension. Choose a band that creates a genuine challenge, particularly at the top of the movement where tension peaks.
• Bending the knees too much. Keep this a hip-dominant movement, not a squatting pattern.
• Positioning the band awkwardly on the neck. Make sure the band sits comfortably across the upper back/shoulders, not directly on the neck itself.

Sets & reps by level