Band Good Morning (Pull Through)
Band Good Morning (Pull Through) is a beginner-level compound in the powerlifting category that primarily works the hamstrings. It also recruits the glutes and lower back. It is performed with resistance bands.
How to do it
- 1Loop 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.
- 2Begin 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.
- 3Return to the starting position be driving through with the hips to come back to a standing position.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.