Muscles Worked
Learn more in the Hamstrings training guide →
Primary
Hamstrings
Secondary
Glutes
Lower Back
Highlighted muscles
Variation of Good Morning. This is a close variation of an exercise we cover in full — see the Good Morning guide for detailed form cues, mistakes and alternatives.
How To Perform
- 1 Loop 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.
- 2 Begin 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.
- 3 Return to the starting position be driving through with the hips to come back to a standing position.
Form Cues
- ✓ Focus on controlled movement throughout each rep.
- ✓ Maintain proper alignment and avoid compensating with other muscle groups.
- ✓ Breathe out during the exertion phase of the movement.
Common Mistakes
- ✗ Using too much weight before mastering the technique.
- ✗ Rushing through reps — prioritize control over speed.
- ✗ Not achieving full range of motion on each repetition.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Band Good Morning (Pull Through), this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
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Where This Exercise Fits
FAQ
How many sets of Band Good Morning (Pull Through) should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Band Good Morning (Pull Through) target?
Band Good Morning (Pull Through) primarily targets the Hamstrings. Secondary muscles include Glutes, Lower Back.
Is Band Good Morning (Pull Through) good for beginners?
Band Good Morning (Pull Through) is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Band Good Morning (Pull Through), 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.