Band Good Morning (Pull Through)
Muscles worked
Instructions
- 1Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
- 2Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
- 3Return to the starting position be driving through with the hips to come back to a standing position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Band Good Morning (Pull Through)
The band good morning, also called a pull through, reproduces the classic good morning hip-hinge pattern but with the band looped around the neck and anchored behind you. This setup creates resistance that increases toward the top of the movement, exactly when the posterior chain has to work hardest to return upright. It's an excellent way to learn the hip hinge without loading the spine the way a barbell would, while building hamstring and glute strength and flexibility. It's often used as a warm-up or an accessory movement to support the deadlift.
check_circleBenefits
- check_circleTeaches the hip hinge without spinal loading
- check_circleStrengthens the hamstrings and glutes through a full range
- check_circleIncreasing resistance at the key point of the movement
- check_circleGreat warm-up before deadlifting
lightbulbExecution tips
- lightbulbKeep your back flat throughout the hinge
- lightbulbPush your hips back rather than bending the knees
- lightbulbReturn upright by driving through the hips
- lightbulbAdjust band tension so the movement stays controlled
warningCommon mistakes
- warningRounding the back on the way down
- warningBending the knees too much like a squat
- warningChoosing band tension too strong for your technique
- warningStanding back up by pulling with the lower back
helpFrequently asked questions
Should I bend my knees?expand_more
Only slightly; the movement should come mainly from the hip.
Can this replace the barbell good morning?expand_more
It can complement it or serve as a gentler introduction, but it won't fully replace it at heavier loads.
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