Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
The Good Morning exercise is a powerhouse of an exercise for the posterior chain. They can help improve your deadlift, squat, and help you build a backside of steel. They are a must-have in any well-rounded training program. Also, utilizing this exercise helps you improve your posture. For all of those who work at a desk, this is will great for you to implement into your training program.
The difference between using bands and traditional weights to perform Good Mornings is the bands offer less of a risk for injury and inflicts less impact on the joints while still remaining challenging enough for the body and muscles.
Bands are also mobile and easy to travel with. You are not restricted to a gym setting, you’re able to take your workouts outside or on the road.
WHAT SIZE BAND FOR GOOD MORNINGS?
The best power resistance bands to use are the 41-inch loop bands made of latex for the Good Mornings. They will not fray or weaken in resistance. Don’t be in a rush to start with a stronger band, they can be deceptively difficult, it’s better to start light and progress as you gain proficiency.
If you are brand new to working out, I’d suggest using the yellow band, 10-35lbs of resistance, if you’re an intermediate exerciser use the blue bands which hold 40-80lbs of resistance and if you’re an advanced practitioner, give the green band a shot at 50-125lbs of resistance.
Here are the resistance bands we have for reference:
- Yellow: 10 to 35 Pounds 1/2" (Lowest resistance)
- Black: 30 to 60 Pounds 3/4”
- Blue: 40 to 80 Pounds 1.25”
- Green: 50 to 125 Pounds 1.75”
- Gray: 65 to 170 Pounds 2.5" (Strongest resistance)
Resistance Bands from SET FOR SET
The dimensions relate to the width of the band, as all power loop resistance bands are 41 inches in length and the same thickness.
HOW TO DO BANDED GOOD MORNINGS:
You’ll see plenty of videos with the band placed around both the neck and shoulders.
We prefer to teach it around the back of shoulders, so the following will be the instructions to do so. For the Bilateral Banded Good Morning:
- Step on the band, with the band sitting in the arch of the foot.
- Make sure your feet are straight and are between shoulder and hip distance apart.
- Screw your feet into the ground to create a stable foundation, make sure your weight is evenly distributed between both feet.
- Place the band around your shoulders, create a long collar bone, and shoulder blades down and back to engage your upper back and lats.
- After setting your shoulders in place, brace the core and pull the ribs down and slightly tuck your pelvis.
- Keep a tall posture and your chin should stay tucked back during the complete range of motion.
- Maintain your neutral spine while hinging at the hips and pushing your butt backward.
- Your shins should stay vertical with a slight bend in the knees on the eccentric movement while maintaining a neutral spine.
- You will feel a stretch in your glutes and hamstrings.
- Begin the upward movement by driving your feet into the floor and squeezing your glutes to drive your hips forward.
- As you begin to finish the movement, keep the core engaged while squeezing the glutes at the top.
- The shoulders should finish over the hips with the core and glutes engaged. Pause for a moment before you begin another repetition.
- Repeat for 10-15 reps or desired reps.
The single-leg banded good morning variation can be done with a staggered stance, using the back leg as a ‘kickstand’. Watch the video above to the end to see how it's done.
Common Mistakes When Doing Resistance Band Good Mornings:
- Rounding the back: This happens when you do not maintain a neutral spine and a braced abdomen. This can eventually result in an injury of some sort.
- Lifting up the head: If you do not keep your chin tucked and look forward, you are breaking the posterior connection between the top and bottom of the spine. Remain in the neutral position.
- Too much bend in the knees: This releases the tension on the targeted muscles and changes the movement altogether to more of a squat than a hip hinge pattern.
- Shins not vertical: If the shins don’t stay vertical, the knees will drive past the feet, again, changing the movement entirely
- Core not engaged: You’re going to lose abdomen pressure which will create an energy leak while standing up. This can be solved by keeping the core engaged for the duration of the movement. Think: tuck your ribs into your belt.
- Not keeping constant tension on the band: You'll actually notice that in the video above, Paulina doesn't keep constant tension on the band at the bottom of the Good Morning. While this isn't a big deal, ideally you want to keep constant tension. To do this, you can use your hands to pull up on the band as you lower your back down.
What Muscles Do Banded Good Mornings Work?
The muscles that are used in the Good Morning are the muscles of the posterior chain, primarily the hamstrings, gluteus maximus, and erector spinae.
When the hips go back and the torso reaches almost parallel to the ground, you should feel a good stretch from the loading of the hamstrings and the glutes. While maintaining the isometric contraction in your back you want to squeeze your glutes to drive your hips forward to the standing position.
You will maintain an isometric contraction to stabilize the back throughout the entire range of motion with the core and erector spinae activated.
Resistance Band Good Morning Alternatives:
1. Banded Hip Thrust
If you’re looking for something similar to the Good Morning that targets more of your glutes you can try the Banded Hip Thruster.
- Sit down on the floor and loop each end of the band to each foot and place the band along the crease of your hips.
- Lie your back to the floor with your arms out to the side and the bottoms of your feet on the floor.
- Press through your heels, contracting your glutes, pushing your hips straight up.
- Squeeze and hold at the top for a moment or two, then slowly lower back down.
- Repeat for desired reps.
Related: 5 Resistance Band Hip Thrust Variations
2. Banded Stiff Leg Deadlift
This is another similar movement to the Good Morning with an emphasis on the hamstrings.
- Place the power band under the arch of your foot.
- Stand with feet between shoulder and hip-width distance apart.
- Hold each end of the band in your hands.
- Only have a very slight bend in the knees.
- Drive the hips backward while maintaining a neutral spine.
- Screw your feet into the ground, to drive your hips forward to a standing position.
Want more resistance band exercises?
Resistance Band Training e-Guide from SET FOR SET
FINAL THOUGHTS:
The Banded Good Mornings really target the glutes, hamstrings, and lower back. And everyone needs a strong backside. The Banded Good Mornings are a great exercise to implement into your routine with little to no impact on your joints. With having the bands, you are free to do your workouts indoors, outdoors, at the gym, in your living room, or hotel room.
Related: Barbell Good Morning Exercise Guide & Variations
More Band Resources:
- Banded Glute Kickbacks
- Banded Leg Curls
- Resistance Band Lunges
- Resistance Band Deadlifts
- Resistance Band Squats
- Resistance Band Rows
- Resistance Band Back Exercises
- Resistance Band Chest Exercises
- Resistance Band Shoulder Exercises
- Resistance Band Triceps Exercises
- Resistance Band Biceps Exercises
- Resistance Band Core Exercises
Paulina Kairys
Author