Superband Good Morning

Instructions for proper form

Stand with your feet shoulder-width apart, and place a superband under your feet, holding the other end of the band with both hands. Keep your back straight, chest lifted, and shoulders pulled back. Hinge at your hips by leaning forward while maintaining a slight bend in your knees. Continue hinging until your torso is almost parallel to the ground, but do not round your back. Engage your core and push through your heels to return to the starting position, squeezing your glutes at the top.

Common mistakes to avoid

Avoid rounding the back during the hinge, using excessive weight which could compromise form, not engaging the core, and letting knees shift too far forward rather than keeping weight in the heels.

Benefits

Specific benefits of the exercise

Strengthens the erector spinae muscles, improves hip mobility, enhances posterior chain development, and promotes better posture.

Expected results and timeframe

With consistent training, you can expect improved lower back strength and posture within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to develop lower back strength, improve their hip hinge mechanics, and enhance overall core stability.

Scientific studies supporting its effectiveness

Research supports the efficacy of hip hinge motions like the Good Morning for developing lower back strength and functional fitness in activities of daily living.

Variations

Beginner modifications

If the superband is too challenging, perform this exercise without resistance or use a lighter band. Focus on mastering the hip hinge movement before adding load.

Advanced progressions

To progress, increase the resistance of the superband or add additional hip hinge exercises like the Barbell Good Morning for an increased load and intensity.

Integrations

Complementary exercises

Integrate this exercise with other core-focused moves like planks, bird-dogs, or deadlifts to further strengthen the back and core.

Super set recommendations

Superset the Superband Good Morning with exercises like bodyweight squats for a balanced lower body workout or planks for additional core engagement.

Sample workout routines

Incorporate this exercise into a full-body routine as follows: Superband Good Morning, Bodyweight Squats, Push-Ups, Planks, Cool Down.

Exercise combinations

Combine with exercises targeting the posterior chain and core, such as glute bridges or single-leg deadlifts, for a comprehensive workout.

Best time to do this exercise in your workout

Include this exercise towards the beginning of your workout routine when your muscles are fresh, ideally in a strength-training segment focusing on the posterior chain.