Seated Good Mornings with Band

• CATEGORY

  Posterior Chain Activation

  Mobility

  Glute and Hamstring Engagement

• EQUIPMENT NEEDED

  Glute Loop

  Box or Bench

• LEVEL

  All Levels

Overview

Seated Good Mornings with Band are a hip hinge movement performed from a seated position, designed to activate the posterior chain, specifically the glutes and hamstrings, while maintaining low spinal load. The glute loop placed just above the knees helps cue external rotation and glute engagement throughout the range of motion.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

SECONDARY:

• Erector spinae

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Sit on the edge of a bench or box with your feet flat and knees bent to 90 degrees.

2. Place a glute loop around your thighs, just above the knees.

3. Maintain slight outward pressure against the band throughout the movement to engage the glutes.

4. Cross your arms over your chest or place your hands behind your head.

5. Brace your core and hinge forward at the hips, keeping your spine neutral and chest open.

6. Slowly lower your torso until it’s just above your thighs.

7. Pause, then squeeze your glutes to return to the starting seated position.

8. Repeat for the desired number of reps.

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Variations

• Add a pause at the bottom to increase time under tension

• Hold a light dumbbell or plate to increase load

• Use a heavier glute loop for increased resistance

• Place plates under feet to deepen range

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Benefits

• Activates the posterior chain without spinal compression

• Enhances hip mobility and hinge pattern control

• Encourages glute activation with banded resistance

• Great for warm-ups, rehab, or targeted glute work

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COACHING CUES

• Hinge forward from your hips, not low back

• Keep pressure out against the band

• Lead with your chest, maintain a flat back

• Squeeze the glutes as you return upright

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Notes

Seated Good Mornings with Glute Loop are an ideal posterior chain primer. By cueing both hinge mechanics and glute activation, this low-impact seated exercise helps improve movement quality and build foundational strength in the hips and hamstrings, perfect for beginners or anyone rehabbing the lower back.