How to do a Loop Band Good Morning
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Good Morning
Target muscles worked
Instructions for Proper Form
This exercise is a variation on Good Mornings. Like Good Mornings, this exercise is a compound exercise that primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. Using a Loop Band to add resistance allows you to have more resistance at the top of the movement than the bottom.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the midfoot area and pull the loop up over your head so it rests across the back of your shoulders.
- Keep your knees slightly bent and hands on the hips (or on the band) throughout the movement.
- Keep your heels planted firmly on the ground and brace your core as you begin to descend by pushing your hips slightly back and hinging forward.
- Maintain a neutral position of the neck throughout the exercise.
- Slowly return to the starting position by activating the glutes, extending the lower back, and slowly pushing the hips forward until you are in an upright position.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Sets & Reps Calculator
Average Loop Band Good Morning standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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- intermediate4sets7reps9reps
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Alternatives & Variations to Loop Band Good Morning
1. Dumbbell Good Morning
63.8 mSCORESWAPPED 938 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
2. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 532 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
3. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 263 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
4. Loop Band Deadlift
43.9 mSCORESWAPPED 223 TIMESA compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.
5. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 221 TIMESThe Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.
6. Good Morning
90.4 mSCORESWAPPED 213 TIMESGood Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.
- Intermediate
- Hamstrings
- Squat Rack
- Barbells
7. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 187 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
8. Dumbbell Clean
88.6 mSCORESWAPPED 186 TIMESDumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
9. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 175 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
10. Mini Loop Band Glute Bridge
20.3 mSCORESWAPPED 166 TIMESThis exercise is a variation on the more standard Glute Bridge. Like other glute bridges, this exercise is performed as a hold, and primarily targets the glutes and hamstrings. By adding a mini loop band around, and just above the knee, you can further recruit smaller muscles around your hips, and get better muscle activation in general.