The Banded Good Morning

Are you experiencing lower back pain from sitting for most of your day? Does your lower back tighten up when you perform certain compound movements, especially in the case of the Bench Press? Based on your situation, are certain exercises or stations such as the Back Extension simply not available or you just want to save time? Then the Banded Good Morning is the exercise you don’t even realize you’ve been looking for!

The Banded Good Morning is essentially the resistance band alternative to the barbell exercise. But here are a few of it’s benefits:

  • It trains and strengthens your entire posterior chain the same way the Barbell Good Morning does.
  • It can develop motor patterns as it pertains to the barbell version of the exercise, which will go along way in guaranteeing your safety if you choose to try the barbell exercise.
  • You can use this as a quick way to warm up your posterior chain before beginning your routine to strengthen your lower back and prevent an injury, or even as an accessory exercise after your main work is finished
  • You can perform these anywhere

Much like Pull Aparts for your shoulders, the Banded Good Morning can be performed in the gym or even in your own home. All you need is a mini resistance band or light resistance band:

  1. Place a single layer of a mini or a light resistance band directly underneath the middle of your feet.
  2. With your knees slightly bent, bend over in order to bring the remaining layer around and behind your neck.
  3. There should be two layers, one on each side of you. Make sure to retract your scapula and hold on to the band in as low a position on the band as possible, or wherever you feel comfortable.
  4. With your knees slightly bent, slowly bring your hips back.
  5. Maintain a neutral spine while bringing your spine as close to perpendicular to the floor as possible until you begin to feel tension in your hamstrings.
  6. Squeeze your glutes and bring yourself back to the starting position.


  • Make sure to keep your head up, your eyes looking in front of you as you descend towards the floor. This will ensure your spine stays neutral during this portion of the movement.
  • If you’re lanky like I am or are simply tall, be sure to point your toes out either 30 degrees or enough that you feel your glutes tightening. Us long legged lifters have to much slack in the form of our hamstrings; and that one small tweak makes all the difference in making sure your glutes and hamstrings are activated and can feel the movement. I therefore also recommend positioning your feet outward when you deadlift for the same reason. Don’t forget that exercise is equal parts technique and feel.


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