Good Mornings With Bands: A Terrific Exercise For Your Lower Back

Good Mornings With Bands are a great way to strengthen you lower back. You might be wondering what good mornings with bands are and how they can benefit you. Well, let’s jump right in and explore the wonderful world of good mornings with bands. We’ll discuss the benefits, the muscles used, some helpful tips, and of course, common mistakes to avoid. So, put on your workout gear and let’s get started.

Good Mornings With Bands Summary

  • Primary Muscles: Erector Spinae
  • Secondary Muscles: Adductor Magnus, Gluteus Maximus, Hamstrings
  • Equipment: Resistance Band
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Good Mornings With Bands Instructions

  • Begin by holding the band handles one in each hand and stepping on the middle of the band with you feet slightly apart.
  • Now, with the handles in your hands bend over at you waste keeping you back straight and shoulders back.
  • Bring the handles up to you ears like you are going to do a shoulder press, but ensure that the band goes behind your arms and shoulders.
  • Now stand up pulling with your back.
  • Return to the starting position by lowering you body forward by bending at your hips.
  • Repeat to complete your entire set.

Video Tutorial

How To Do Banded Good Mornings

Good Mornings With Bands Muscles

Target (Agonist)

  • Erector Spinae

Synergists

  • Adductor Magnus
  • Gluteus Maximus
  • Hamstrings

Dynamic Stabilizers

  • Quadriceps

Stabilizers

  • None

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis
Image of the skeletal muscular system with the muscles used in the good mornings with bands exercise highlighted in red and the rest in blue.

Benefits of Good Mornings With Bands

Good Mornings With Bands can be a great addition to any strength training or fitness routine as they are a great way to target the muscle Erector Spinae, located in the lower back. When performing this exercise, the muscle is being worked in both an isometric and dynamic manner, which can help to improve overall strength, mobility, and stability in the lower back region. Additionally, this exercise can be easily modified to work the entire posterior chain, making it an effective total body movement. Performing this exercise regularly can help to improve posture and reduce the risk of injury due to poor posture or weak muscles in the back.

Tips for Performing Good Mornings With Bands

Good mornings with bands are a great way to get fit and reap the rewards of exercise. Adding bands to your good mornings can help you increase your range of motion, balance, and stability while providing an intense lower body workout. To get the most out of this exercise, here are some tips to consider.

  • Ensure you have good tension in the bands throughout the entire movement.
  • Stop just before you reach the top to maintain your muscles engage throughout the exercise.
  • You can rest at the top by standing straight up or at the bottom where the least band tension is.

Benefits and Tips Video

Science Says "Good Mornings" Will Wreck Your Back!

Frequent Mistakes To Avoid

When performing good mornings with bands, it’s important to make sure that you are doing them correctly. Otherwise, you risk straining your muscles and potentially injuring yourself. To ensure that you are getting the most out of this exercise, it’s best to avoid the following common mistakes.

  • Stop Yourself From Using Too Little or Too Much Tension. Not enough, and you will not be sufficiently using your main muscle, excessive, and you’ll likely need to cheat. Ensure that you can conduct between 8-12 reps with good technique.
  • You Can’t Omit Recovery Days. Over-training can easily actually make you weakened rather than bigger.
  • You Must Not Neglect A Warmup. getting the blood flowing to your Muscle tissue is the best way to prevent personal injury.

Variations and Complementary Exercises

If you are looking for a variation on the exercise Good Mornings With Bands, or if you’re just wanting to mix up your workout routine, there are a few complementary and alternative exercises that work similar muscles as Good Mornings With Bands. Here are some examples:

Graphic image of Barbell Stiff Leg Good Morning.

Barbell Stiff Leg Good Morning: The Barbell Stiff Leg Good Morning is an excellent alternative or complementary exercise to Good Mornings With Bands. It is a compound exercise that targets the hamstrings and glutes, as well as your lower back. The Barbell Stiff Leg Good Morning is performed by standing with your feet shoulder width apart and holding a barbell behind your back. You then bend at the hips, keeping your legs straight, and lower the barbell towards the floor. This exercise requires a lot of core and lower body stability to ensure proper form. It is a great exercise to strengthen the posterior chain muscles and improve core stability, which are both important for overall strength and athleticism.

Graphic image of Barbell Good Morning.

Barbell Good Morning: The Barbell Good Morning is an effective exercise for targeting the glutes, hamstrings, and lower back. It is a complementary exercise to Good Mornings With Bands, as it allows for heavier loads to be used and for the range of motion to be greater. The Barbell Good Morning is also a great alternative to Good Mornings With Bands if you are looking for a more challenging exercise. Unlike the banded version, the barbell version requires more stabilization from the core and lower body muscles, making it a great option for those looking to build strength and muscle.

Graphic image of Smith Machine Good Morning Off Pins.

Smith Machine Good Morning Off Pins: The Smith Machine Good Morning Off Pins is a great alternative or complementary exercise to the traditional Good Mornings With Bands. This exercise is a great way to increase the intensity of your workout without having to use bands. It also helps to target your lower back and hip muscles, while also improving your stability and balance. This exercise can be performed with the barbell on the smith machine, or you can use dumbbells for an even more intense workout. The Smith Machine Good Morning Off Pins is a great addition to any workout routine and can help you achieve your desired results.

Check Out These Top Resistance Band Exercises

Graphic image of 45 Degree Hyperextensions.

45 Degree Hyperextensions: 45 Degree Hyperextensions are an excellent alternative or complementary exercise to Good Mornings With Bands. This exercise is performed by lying face down on a hyperextension bench and bending the torso until it is parallel to the floor. This exercise helps to strengthen the lower back, glutes, and hamstrings, which are all involved in the Good Mornings With Bands exercise. It can also be used to isolate and strengthen the lower back muscles without putting stress on the spine like some other back exercises. 45 Degree Hyperextensions are a great way to increase the difficulty of Good Mornings With Bands, or to work the same muscles in a different way.

Graphic image of Hyperextension.

Hyperextension: Hyperextension is a great complementary exercise for good mornings with bands. It targets the same muscle groups in the lower back, glutes and hamstrings and provides an alternative way to perform the same movements. Hyperextension can be done with a machine, or with bodyweight exercises such as back extensions, reverse sit-ups and reverse crunches. While good mornings with bands are more dynamic and involve more movement, hyperextensions are more static, allowing you to focus on feeling the muscles working. Both exercises will help to strengthen the core, but hyperextensions can be a great addition to any workout program.

Graphic image of Bench Hyperextension.

Bench Hyperextension: Bench Hyperextension is an exercise that complements or serves as an alternative to Good Mornings With Bands. It is a great exercise to strengthen the lower back muscles, glutes, and hamstrings. The exercise is performed by laying face down on a bench, with your feet securely placed under the bench pads and your hands placed palms down on the bench. From this starting position, lift your upper body off the bench as far as you can go and hold for two seconds before slowly lowering back down. This exercise can also be done with added weights to increase difficulty. Bench Hyperextension is a great way to add variety to a lower body workout, while still strengthening the same muscles as Good Mornings With Bands.

Opposing Complementary Exercises

To complete your workout, add the following exercises to complement Good Mornings With Bands. These exercises will target opposing muscle groups to help you build strength and stability.

Graphic image of Leg Lift Knee Raise.

Leg Lift Knee Raise: The Leg Lift Knee Raise is a great complement to Good Mornings with Bands as it works the opposing muscle group. This exercise works the glutes, hamstrings, and core muscles in order to keep the body stable while lifting the legs up and down. This exercise helps strengthen the muscles used in the Good Mornings with Bands while also helping to improve balance and stability. The Leg Lift Knee Raise is a great way to challenge the body and increase overall strength.

Graphic image of Knee Hug Crunch.

Knee Hug Crunch: The Knee Hug Crunch is a great complement to Good Mornings With Bands as it utilizes the opposing muscle group in the lower body. This exercise focuses on the glutes and hamstrings while Good Mornings With Bands focuses on the quadriceps. The Knee Hug Crunch is an effective way to strengthen the core, hips, and glutes. It involves lying on your back with your knees bent and feet flat on the ground, and then crunching up and hugging your knees to your chest. This exercise increases mobility in the lower body and can help prevent injury due to weak core muscles.

Graphic image of Jack Knife Sit Up.

Jack Knife Sit Up: The Jack Knife Sit Up is a great complement to Good Mornings With Bands as it works the opposing muscle group. This exercise involves lying flat on the ground with the legs extended and the arms reaching up toward the ceiling. The goal of the exercise is to sit up and reach as close to the toes as possible before returning to the starting position. By performing this exercise, the abdominals are engaged, allowing for a greater range of motion and a more effective workout. Furthermore, since it is working the opposing muscle group, it allows for a more balanced workout while still getting the desired results.

Recap

Good mornings with bands are a great way to get fit and start your day off right. Not only are you working your glutes, hamstrings, and core, but you’re also improving your posture and balance. With the right form, you can avoid any unwanted aches or pains. Plus, it’s easy to do anywhere with a band. So if you want to stay fit and healthy, give this exercise a try. For more fitness tips, check out our other articles and get ready to get fit.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for good mornings with bands post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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