The banded good morning positions a long band under both feet and across the upper back, then uses a hip-hinge with a pronounced forward torso lean to load the hamstrings, glutes and spinal extensors. It genuinely demands strong hip-hinge control before adding meaningful resistance.
This is a more advanced hinge exercise and does not treat any medical condition. It may not be appropriate for people with current spine symptoms, reduced bone density or recent spine surgery — individually adapted guidance from a treating clinician is recommended before attempting this exercise in those circumstances.
Inhale as you hinge forward, exhale as you return to standing.
Sets
2-3 sets
Reps
8-10 repetitions
Duration
Under 15 minutes
Rest
60-90 seconds between sets
Estimated completion time: Under 15 minutes for the full set of 2-3 sets, including rest between sets.
These are general, real starting points — not an automatic prescription for every user.
Master the standing hip hinge and banded Romanian deadlift first, or reduce the forward lean and use a lighter-resistance band.
Increase band resistance, increase the forward lean within a comfortable, controlled range, or slow the tempo.
Primary Muscles
Hamstrings, Spinal erectors
Secondary Muscles
Gluteals, Core
Movement Pattern
hinge
This exercise loads the spine in a flexed-forward position and is genuinely more demanding than a standard hip hinge. Master the hip hinge pattern with lighter resistance first. Stop immediately if you feel back pain, and do not push into a greater range of motion than you can control.
Suitability depends on the individual — this list isn't an absolute contraindication for everyone in these categories.
Goals
Same movement pattern, different equipment — useful if you don't have what this exercise calls for.
How often can I do this exercise?
A common starting point is 2-3 sessions per week with at least a day of rest for the same muscle group in between, but this depends on your overall programme, recovery, and goals — start conservatively and progress gradually.
What if I don't have a resistance band?
Try the regression noted above, or browse the Exercise Explorer for a similar movement using different equipment.
Is this exercise safe if I have a current injury or health condition?
This exercise carries specific cautions for some people (see "Who Should Be Cautious?" above) — suitability depends on your individual situation, so check with your doctor or physiotherapist if any of those apply to you.
Is this exercise appropriate for a beginner, or should I build up to it first?
This is classified as advanced. Build comfort and control with the regression and any prerequisite movements first, rather than starting here.
References