Hinge / Developing
Band Good Morning
Add accommodating resistance to the hip hinge without requiring a heavy floor load.
01 / Set up
Build the position.
- Stand on the middle of an undamaged long band with both feet and secure it across the upper back.
- Use light tension, soften the knees, and brace before beginning the hinge.
02 / Execute
Do the work.
- Push the hips backward while keeping full-foot pressure and a quiet trunk.
- Stop before band tension changes the back position or pulls the feet inward.
- Drive the hips forward and stand tall under control.
Useful cues
Hips travel back
Keep the band centered
Finish tall, not back
03 / Troubleshoot
Common ways it drifts.
- Using more band tension than can be controlled
- Letting the band roll toward the neck
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
3 evidence notes / 4 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Range and cues remain adjustable.
A systematic review found that resistance-training range can affect strength and lower-limb hypertrophy, while a separate review found that attentional-focus effects vary across lifting tasks and populations.
- Scandinavian Journal of Medicine and Science in Sports via PubMedSystematic review
- Frontiers in Sports and Active Living via PubMedSystematic review
Band recoil is a real equipment hazard.
A single-site case series documented exercise-band eye injuries in 11 patients and 14 eyes, including lasting vision loss in some cases.
- American Journal of Emergency Medicine via PubMedPrimary research
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02Effects of Range of Motion on Resistance Training Adaptations: A Systematic Review and Meta-analysis
Scandinavian Journal of Medicine and Science in Sports via PubMed
Systematic review / Accessed 2026-07-26 - 03A Systematic Review of Attentional Focus Strategies in Weightlifting
Frontiers in Sports and Active Living via PubMed
Systematic review / Accessed 2026-07-26 - 04Ocular Trauma Secondary to Exercise Resistance Bands During the COVID-19 Pandemic
American Journal of Emergency Medicine via PubMed
Primary research / Accessed 2026-07-26
Connected training