Band Good Morning
The Band Good Morning primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head) and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a band compound exercise at intermediate difficulty.
The Band Good Morning is a intermediate compound exercise performed with band, following a hinge movement pattern. It primarily targets the Erector Spinae, Gluteus Maximus, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Place a band around your shoulders and hinge at the hips with a straight back.
| Equipment | Band |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head) |
Muscles Worked
The Erector Spinae, and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, and Biceps Femoris (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Secure resistance band at appropriate anchor point.
- Grasp band with firm grip.
Execution
- Push hips back while maintaining flat back, lowering torso toward floor.
- Drive hips forward to return to upright position.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Erector Spinae, Gluteus Maximus.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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