Band Good Morning (Pull Through)
The Band Good Morning (Pull Through) is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The glutes and lower back assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Band Good Morning (Pull Through) work?
The Band Good Morning (Pull Through) primarily works the Hamstrings. Secondary muscles include the Glutes, Lower Back, which assist during the movement.
Is the Band Good Morning (Pull Through) good for beginners?
Yes, the Band Good Morning (Pull Through) is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Band Good Morning (Pull Through)?
You need bands to perform the Band Good Morning (Pull Through). Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.