ex_GRGZEW

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Upper Legs · Band

Good Mornings Resistance Band

beginnerstrengthMale & female model

Good Mornings Resistance Band is a beginner compound strength exercise that works the hamstrings (upper legs), with the lower back and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Hamstrings
Body part: Upper Legs
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Lower Back · Erector Spinae
Core · Rectus Abdominis, Obliques

How to do Good Mornings Resistance Band

Stand with your feet shoulder-width apart, placing a resistance band under both feet. Hold a handle with each hand and place it close to your shoulders.
Hinge at your hips to lower your torso forward until it is almost parallel to the floor, keeping your back straight.
Slowly return to the starting position by extending your hips and knees to raise your torso.
Repeat for the desired number of repetitions.

Form tips

Keep your back straight and avoid rounding your spine.
Focus on engaging your glutes and hamstrings throughout the movement.
Exhale as you raise your torso and inhale as you lower it.

Good Mornings Resistance Band alternatives

Good Mornings

Hamstrings · intermediate

Plate Good Morning

Hamstrings · intermediate

Dumbbell Goblet Good Morning

Hamstrings · intermediate

Barbell Zercher Good Morning

Hamstrings · advanced

More hamstrings exercises

Plate Good Morning Anterior

Hamstrings · intermediate

Kettlebell Single Leg Deadlift

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Barbell Romanian Deadlift

Hamstrings · intermediate

Cable Single Leg Deadlift

Hamstrings · beginner

Dumbbell Single Leg Deadlift

Hamstrings · intermediate

Barbell One Arm Single Deadlift

Hamstrings · intermediate

Dumbbell Close Legs Deadlift

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Dumbbell Stiff Leg Deadlift

Hamstrings · intermediate

Good Mornings Resistance Band FAQ

What muscles does Good Mornings Resistance Band work?

Good Mornings Resistance Band mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus, Semimembranosus and gluteus maximus). The lower back and core work as secondary muscles.

What equipment do you need for Good Mornings Resistance Band?

You need a band.

How many sets and reps of Good Mornings Resistance Band should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Good Mornings Resistance Band good for beginners?

Yes. Good Mornings Resistance Band is rated beginner, so it's a sound choice while you learn to train the hamstrings.

How many calories does Good Mornings Resistance Band burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Good Mornings Resistance Band?

Other exercises for the hamstrings include Good Mornings, Plate Good Morning, Dumbbell Goblet Good Morning and Barbell Zercher Good Morning.

For developers

Use Good Mornings Resistance Band in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_GRGZEW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_GRGZEW",
  "name": "Good Mornings Resistance Band",
  "model": "male",
  "counterpartId": "ex_BE7XXM",
  "target": "Hamstrings",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_GRGZEW/mp4-720.mp4?…",
    "poster": "https://…/ex_GRGZEW/poster.jpg?…"
  }
}