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Exercises › Hamstrings › Band Good Morning (Pull Through)

Band Good Morning (Pull Through)

Band Good Morning (Pull Through) is a beginner compound band powerlifting that mainly works your hamstrings, with help from your glutes and lower back.

💪 Hamstrings🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Band Good Morning (Pull Through): starting position
Starting position
Band Good Morning (Pull Through): end position
End position

How to do the band good morning (pull through)

  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.

Muscles worked

Primary: HamstringsSecondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Band Good Morning (Pull Through) alternatives

Exercises that train the same main muscle, including options with other equipment.

Good MorningBarbell · IntermediateGlute Ham RaiseMachine · IntermediateBand Good MorningBand · BeginnerSumo DeadliftBarbell · IntermediateGood Morning off PinsBarbell · IntermediateHanging Bar Good MorningBarbell · Intermediate

FAQ

What muscles does the band good morning (pull through) work?

It mainly works your hamstrings; your glutes and lower back assist.

How many sets and reps of band good morning (pull through) should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the band good morning (pull through) good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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