Banded Good Morning Exercise Demonstration
What are banded good mornings?
Banded Good Mornings are an alternative to the barbell good mornings with weights and allows this exercise to be done virtually anywhere.
IFBB Fitness Pro and Women’s Fitness Expert, Julie Lohre, guides you from start to finish with this exercise for the glutes and hamstrings and adds a few exercise tips to get the most from your effort in or out of the gym.
Banded Good Mornings Overview
This exercise is a good morning variation used to target the glute muscles, low back muscles and hamstring muscles.
The band used to perform this provides accommodating resistance, meaning the closer one gets to full contraction, the more tension is placed on the target muscle groups.
This exercise is often used as a warm up activation exercise or an accessory movement to your main lift however can be used as part of your main workout protocol.
Banded Good Mornings Instructions
- Loop a band under your feet and wrap one end around your upper shoulders and neck area.
- Grab the band near your shoulder level and pull up slightly to set the band properly and take up slack.
- Begin the movement by keeping your knees unlocked and hinging back into the hips moving your upper torso backwards while keeping your spine in a neutral position.
- Drive through your feet as you extend your hips back to the starting position.
- Repeat for the desired number of reps.
Banded Good Morning Tips
- Range of motion in the lift will largely be determined by an your mobility as well as your ability to maintain a neutral spine.
- Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed on your whole foot imprint and don’t allow your toes to rise. To fight this, focus on maintaining 3 points of contact: your big toe, little toe, and heel and “Feel” your foot connecting to the floor.
What muscles do banded good mornings work?
Banded Good Mornings primarily target the glute muscles, low back muscles, and hamstring muscles. The exercise engages these muscle groups as you hinge at the hips, creating tension and resistance through the band. The glutes, in particular, are activated during the hip extension, contributing to improved strength and stability in the posterior chain. This exercise is particularly effective for building the glutes.
Do good mornings really work?
Yes, Good Mornings are effective for targeting the posterior chain, including the hamstrings, glutes, and lower back. They help strengthen and stabilize these muscle groups, promoting better posture and reducing the risk of injury. When performed with proper form and technique, Good Mornings can be a great addition to a well-rounded workout routine, contributing to overall lower body strength, stability and development.
Can banded good mornings replace hip thrusts?
While both Good Mornings and Hip Thrusts target the posterior chain, they emphasize different muscle groups and movement patterns. Banded Good Mornings primarily work on the hamstrings, glutes, and lower back through a hip hinge movement. On the other hand, Hip Thrusts are specifically designed to isolate and target the glutes, especially the gluteus maximus, through hip extension.
While Banded Good Mornings contribute to overall posterior chain strength and stability, they may not provide the same targeted emphasis on glute development as Hip Thrusts. Therefore, whether Banded Good Mornings can replace Hip Thrusts depends on your specific exercise needs, fitness goals and preferences.
If your goal is to specifically target and strengthen the glutes, incorporating both exercises into your routine might be beneficial. You could use Banded Good Mornings as a compound movement for overall posterior chain development and then include Hip Thrusts to isolate and maximize glute activation.
What muscle do good mornings hit?
Good Mornings primarily hit the posterior chain muscles, including the glutes, hamstrings, and lower back. The movement involves a hip hinge, emphasizing the activation of these muscles. Strengthening the posterior chain is beneficial for various functional movements, such as bending, lifting, and maintaining a strong, stable core.
Are banded good mornings better than barbell good mornings?
The effectiveness of banded good mornings versus barbell good mornings depends on individual preferences, fitness goals, and available equipment. Banded good mornings offer the advantage of versatility, allowing the exercise to be performed virtually anywhere with the use of a resistance band. The accommodating resistance provided by the band also adds an extra challenge as tension increases with full contraction.
On the other hand, barbell good mornings allow for greater resistance and load progression, making them suitable for individuals seeking to lift heavier weights and prioritize strength development. Both variations can be beneficial, and incorporating both into a training program can provide a well-rounded approach to targeting the posterior chain.
Ultimately, the choice between banded and barbell good mornings depends on personal preferences, equipment availability, and individual fitness goals. Experimenting with both variations can help determine which better suits your needs and contributes to your overall fitness objectives.
Other Related Exercises:
Barbell Deadlifts
Banded Glute Bridge Pull Aparts
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