January 08, 2022
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.
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:
The dimensions relate to the width of the band, as all power loop resistance bands are 41 inches in length and the same thickness.
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:
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.
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.
1. Banded Standing Hip Thrust
If you’re looking for something similar to the Good Morning that targets more of your glutes you can try the Banded Standing Hip Thruster.
2. Banded Stiff Leg Deadlift
This is another similar movement to the Good Morning with an emphasis on the hamstrings.
Want more resistance band exercises?
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.
More Band Resources:
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