2 minutes reading time

Band: Good Morning

Intermediate
Equipment
Glutes
Glutes
Glutes
Glutes
Abs
Abs
Abs
Abs
Hamstrings
Hamstrings
Hamstrings
Hamstrings
Lower back
Lower Back
Lower back
Lower Back
Upper back
Upper Back
Upper back
Upper Back
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Compound
Force Type
Hinge (Bilateral)

The Band-Resisted Hip Hinge is a versatile posterior chain exercise that strengthens the glutes and hamstrings through a controlled hip hinge pattern. Using resistance bands, it offers progressive tension throughout the movement, especially as you return to standing.

Ideal as a warm-up or accessory lift, this variation helps reinforce proper hip mechanics while building stability, power, and mind-muscle connection in the posterior chain.

Key Benefits:

  • Activates glutes and hamstrings with progressive resistance
  • Reinforces proper hip hinge mechanics
  • Builds strength and stability without external load
  • Excellent for warm-up, recovery, or light training days
  • Improves posture and core engagement
  1. Step onto a resistance band with your feet about shoulder-width apart.
  2. Wrap the top of the band around the back of your neck or upper traps.
  3. Grip the band near shoulder height and pull upward gently to reduce pressure on the neck.
  4. Soften your knees slightly and begin hinging at the hips while maintaining a neutral spine.
  5. Lower your torso forward until you feel a stretch in your hamstrings.
  6. Drive through your feet to return to the standing position by extending your hips.
  7. Repeat for the desired number of reps.
  • 🧠 Focus on the hip hinge, not a squat—your knees bend slightly, but your hips do the work.
  • 🧍‍♂️ Maintain a neutral spine throughout the movement—avoid rounding or arching the back.
  • 🎯 Head position can vary: tuck the chin slightly for control or look slightly up if it helps maintain extension.
  • 🦶 Keep full foot contact—big toe, little toe, and heel—to avoid shifting too far into your heels.
  • 🔁 Range of motion depends on your flexibility and ability to keep a neutral spine—don’t force it.
  • 🧩 Test different head positions based on your posture tendencies to find what keeps your spine most aligned.

💪 The band-resisted hip hinge is a simple but powerful movement for developing glute and hamstring strength with minimal equipment. Use it to fire up your posterior chain and master the hinge pattern like a pro. 🚀

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