Banded Good Morning

Muscles worked by the Banded Good Morning

Primary

GlutesGluteus MaximusHamstringsHamstring Muscles

Secondary

Lower BackErector Spinae

Also called: glute, glutes, gluteus maximus, buttocks, butt, hamstring.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Good Morning

1. Stand on a loop band with both feet and pass it over the back of your neck.
2. Set feet hip-width with a soft bend in the knees.
3. Hinge at the hips, pushing them back with a flat back.
4. Lower until you feel a stretch in the hamstrings.
5. Drive the hips forward to return to standing.

Form tips

• Move from the hips, not the lower back.
• Keep the chest up and the back flat throughout.
• Use a band light enough to allow full range of motion.

At a glance

Banded Good Morning in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Romanian Deadlift
• Barbell Deadlift
• Bodyweight Good Morning
• Deficit Deadlift
• Double Dumbbell Kickstand Deadlift
• Dumbbell Deadlift
• Dumbbell Kickstand Deadlift
• Dumbbell Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-good-morning",
  "name_en": "Banded Good Morning",
  "name_de": "Banded Good Morning",
  "name_es": "Buenos Días con Banda",
  "description_en": "A hip-hinge with a loop band over the upper back, targeting the hamstrings and glutes.",
  "description_de": "Ein Hüft-Hinge mit Loop-Band über dem oberen Rücken, der Hamstrings und Gluteus trainiert.",
  "description_es": "Un hip-hinge con banda elástica sobre la espalda alta, que trabaja isquiotibiales y glúteos.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "hamstrings"
  ],
  "secondary_muscles": [
    "erector_spinae"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "leg_day"
  ],
  "variation_group": "deadlift",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand on a loop band with both feet and pass it over the back of your neck.",
    "Set feet hip-width with a soft bend in the knees.",
    "Hinge at the hips, pushing them back with a flat back.",
    "Lower until you feel a stretch in the hamstrings.",
    "Drive the hips forward to return to standing."
  ],
  "instructions_de": [
    "Stelle dich mit beiden Füßen auf ein Loop-Band und lege es über den Nacken.",
    "Setze die Füße hüftbreit, leichte Beugung in den Knien.",
    "Beuge dich an den Hüften nach vorn, Rücken gerade.",
    "Senke ab, bis du eine Dehnung in den Hamstrings spürst.",
    "Drücke die Hüften nach vorn, um aufzurichten."
  ],
  "instructions_es": [
    "Pisa una banda elástica con ambos pies y pásala por la nuca.",
    "Coloca los pies a la anchura de las caderas, ligera flexión de rodillas.",
    "Flexiona desde la cadera empujándola atrás, espalda recta.",
    "Baja hasta sentir el estiramiento en los isquiotibiales.",
    "Empuja las caderas adelante para volver a la posición inicial."
  ],
  "tips_en": [
    "Move from the hips, not the lower back.",
    "Keep the chest up and the back flat throughout.",
    "Use a band light enough to allow full range of motion."
  ],
  "tips_de": [
    "Bewege dich aus der Hüfte, nicht aus dem unteren Rücken.",
    "Brust offen, Rücken gerade halten.",
    "Wähle ein Band leicht genug für vollen Bewegungsumfang."
  ],
  "tips_es": [
    "Mueve desde la cadera, no desde la zona lumbar.",
    "Pecho arriba y espalda recta.",
    "Usa una banda lo bastante ligera para permitir el rango completo."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-good-morning-start.webp",
      "peak": "images/flat/banded-good-morning-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-good-morning");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.