Band Good Morning (Pull Through)
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.
How to program the Band Good Morning (Pull Through)
Sets and reps
As a compound movement, the Band Good Morning (Pull Through) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Band Good Morning (Pull Through) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Band Good Morning (Pull Through) work?
The Band Good Morning (Pull Through) primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as supporting muscles.
What equipment do I need for the Band Good Morning (Pull Through)?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Band Good Morning (Pull Through) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
