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Hamstrings · Intermediate

Band Seated Good Morning

Bench-seated band good morning with the band under both feet and across the upper back for a controlled loaded hip hinge.

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Band Seated Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesLower Back

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit near the front of a stable bench with the feet wide and flat, loop a long resistance band beneath both feet, and run it across the upper back.
  2. 02Hold the band near the shoulders, sit upright, and brace the trunk.
  3. 03Hinge forward from the hips against the band tension while keeping the spine neutral and both feet planted.
  4. 04Stop before the lower back rounds or the sitting bones lose firm contact with the bench.
  5. 05Extend through the hips to return to upright sitting under control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Floor Seated Good Morning

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Seated Good MorningComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian Deadlift

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