Banded Good Morning
hamstrings
What moves the load, and what it costs
6.0MET
Hamstrings is the prime mover, with the glutes, lower back assisting. A safe way to learn the good morning pattern, and a useful warm-up for squats and deadlifts.
Cue: Stand on the band and loop it behind the neck, then hinge against it.
स्रोत·2024 Adult Compendium of Physical Activities·वर्गवारी: वेट्स, तीव्र·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files banded good morning under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so banded good morning is filed under रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Banded Good Morning: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| HamstringsBiceps femoris, semitendinosus, semimembranosus | Prime mover | Bends the knee and extends the hip. Because they cross both joints, they need both a hinge (hip) and a curl (knee) to be trained fully. |
| GlutesGluteus maximus, medius आणि minimus | Synergist / stabiliser | हिप ताणतो (maximus), आणि तो बाजूला नेतो व स्थिर ठेवतो (medius आणि minimus). शरीरातील सर्वात बलवान एकच स्नायुगट. |
| पाठीचा खालचा भागइरेक्टर स्पायनी आणि क्वाड्रेटस लुंबोरम | Synergist / stabiliser | पाठीचा कणा मागे ताणतो आणि बहुतेक वजन उचलताना वाकवणाऱ्या बलाविरुद्ध तो स्थिर ठेवतो. मुख्य हालचाल करणारा स्नायू असण्यापेक्षा हा कितीतरी अधिक वेळा स्थिरक (स्टॅबिलायझर) म्हणून काम करतो. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
Resistance band. Every rep should look like the first one. The moment it stops looking like the first one, the set is finished.
PATTERN · HINGE
- Set the band across the upper back as for a squat, feet hip to shoulder width.
- Brace hard, soften the knees, and set a flat spine.
- Stand on the band and loop it behind the neck, then hinge against it.
- Push the hips back and let the torso hinge forward, keeping the shins near-vertical.
- Stop between 45 degrees and parallel — whichever comes before your back starts to round.
- Drive the hips forward to return to standing.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Using a squat's load.
This is a long-lever hinge with the weight far from the hips. It needs a fraction of your squat weight, and that is normal.
Rounding through the mid-back.
Set the position first and stop at the range you can hold. There is no benefit to going lower.
Bending and straightening the knees.
That converts it into a bad squat and takes the hamstrings out of it.
Regress it, or progress it
Regress — earn it first
Nothing on this site regresses it further: this is already near the entry point of its pattern. Take load off, shorten the range, or slow the tempo — in that order.
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 मिनिटे | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Nothing at all to hand: नॉर्डिक हॅमस्ट्रिंग कर्ल is the closest match — same prime mover, same pattern, no kit.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the banded good morning work?
Banded Good Morning is a compound movement in which the hamstrings is the prime mover, assisted by the glutes, lower back. Bends the knee and extends the hip. Because they cross both joints, they need both a hinge (hip) and a curl (knee) to be trained fully.
Is the banded good morning good for beginners?
होय. तांत्रिक अवघडपणासाठी या साइटवर याला 5 पैकी 1 गुण आहेत — प्रशिक्षकाशिवाय एकाच सत्रात शिकता येण्यासारखे. सर्वात कमी योग्य वजनाने आणि 8–10 च्या दोन किंवा तीन सेटने सुरुवात करा.
What can I do instead of the banded good morning at home?
The closest no-equipment substitute is the nordic hamstring curl, which trains the same prime mover through the same movement pattern. It will not load you as heavily, so use higher reps and slower tempo to make up the difference.
How many sets and reps of the banded good morning should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the banded good morning burn fat from the hamstrings?
No. No exercise removes fat from the area it trains — spot reduction has been tested repeatedly and does not happen. Training the hamstrings builds the muscle underneath; where body fat is lost from is decided by an overall calorie deficit and by your genetics, not by which exercise you chose.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
