Banded Kettlebell Seated Good Mornings
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Glute and Hamstring Strength
Hip Hinge Patterning
Accessory Work
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Glute Loop
Kettlebell or Dumbbell
Box or Bench
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All Levels
Overview
The Banded Kettlebell Seated Good Morning combines glute and hamstring activation with postural awareness. Adding a glute loop engages the lateral hips, while holding a kettlebell in front rack challenges your core and upright positioning. This is a great introductory or accessory hinge movement, especially for those working on posterior chain development.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Erector spinae
SECONDARY:
Gluteus medius
External hip rotators
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Sit upright on a bench or box with feet flat on the ground, knees bent at 90°, and glute loop placed just above the knees.
Hold a kettlebell or dumbbell securely at your chest (front rack position).
Engage your core and press outward gently into the band to keep glutes engaged.
Hinge forward from the hips, keeping your spine long and chest proud.
Lower your torso until you feel a stretch in your hamstrings.
Press through your feet and squeeze your glutes to return to an upright seated position.
Variations
Use a heavier kettlebell or dumbbell for increased load
Pause at the bottom of the hinge for 2–3 seconds to emphasize hamstring tension
Benefits
Teaches hip hinge mechanics in a controlled, supported setting
Strengthens posterior chain with minimal spinal loading
Enhances hip stability and lateral glute engagement
Excellent for beginners, rehab, or warm-up
COACHING CUES
Lead with your chest, not your chin
Push knees slightly outward to keep band tension
Hinge from your hips, not your low back
Stay tall through your spine as you move forward
Notes
Banded Kettlebell Seated Good Mornings are a targeted posterior chain movement that blend hip hinge training with glute engagement. Ideal as a teaching tool, accessory lift, or rehab integration, this movement improves strength and control through the hips, hamstrings, and core.