Band Good Morning

Also known as: Resistance Band Good Morning, Banded Good Morning

StrengthMobilityWarm-up

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Body Part: Legs

Description

Stand on a resistance band and hold its handles in front of your shoulders, with the band running down the front of your body. Push your hips back to hinge forward with slightly bent knees, then extend your hips to stand up against the band resistance.

How to Perform

Stand with both feet on the middle of the band and hold its handles in front of your shoulders.
Keep the handles at chin level, soften your knees and brace your abdomen.
Push your hips back as you hinge forward from the hips.
Lower your torso until you feel a strong stretch in your hamstrings or until your torso is close to parallel with the floor.
Drive your hips forward and squeeze your glutes to return to standing.
Repeat with controlled movement.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Brace your stomach before each repetition and keep your ribs stacked over your pelvis.
Keep pressure through your whole foot, especially the midfoot and heel.
Move slowly against the band tension and avoid bouncing out of the bottom position.
Choose a band tension you can manage while the handles stay at chin level throughout the hinge.
Keep your head in line with your spine and look a few feet ahead on the floor rather than craning your neck.

Common Mistakes

Rounding the lower back instead of hinging at the hips.
Bending the knees too much and turning the movement into a squat.
Letting the knees lock out completely instead of keeping a soft bend.
Allowing the band to pull the shoulders forward and collapsing the chest.
Lowering farther after the back can no longer stay neutral.
Pulling with the arms or shoulders instead of driving the movement with the hips and hamstrings.