10 Best Band Good Morning (Pull Through) Alternatives for Home or Gym

The Band Good Morning (Pull Through) is done standing with a band. Ranked closest by our scoring: the Band Good Morning, the Band Straight Leg Deadlift and Cable Deadlifts.

Band Good Morning (Pull Through)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Good Morning (Pull Through)

The steps for the Band Good Morning (Pull Through) itself, so you can judge how close each substitute below really is.

Hamstrings, with glutes, lower back · Band · Intermediate · Compound

  1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
  2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
  3. Return to the starting position be driving through with the hips to come back to a standing position.

The 10 Best Band Good Morning (Pull Through) Alternatives

10 substitutes, ranked by how closely each one matches the Band Good Morning (Pull Through) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Good Morning

    1. Band Good Morning

    85% match

    Hamstrings · Intermediate · Compound

    It uses the same equipment and still works the hamstrings.

    • Band
    How to perform it
    1. Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
    2. Keeping your legs straight, extend through the hips to come to a near vertical position.
    3. Ensure that you do not round your back as you go down back to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
    • Equipment: a band, the same as the Band Good Morning (Pull Through)
    • Body position: standing, the same as the Band Good Morning (Pull Through)
  2. Band Pull ThroughPlay demonstration

    2. Band Pull Through

    84% match

    Glutes · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the hamstrings.

    • Band
    How to perform it
    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-through hinge, the same as the Band Good Morning (Pull Through)
    • Primary muscle: glutes, not hamstrings
    • Equipment: a band, the same as the Band Good Morning (Pull Through)
    • Body position: standing, the same as the Band Good Morning (Pull Through)
  4. Cable Deadlifts

    4. Cable Deadlifts

    79% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the hamstrings.

    • Cable
    How to perform it
    1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
    2. To begin, squat down be flexing your hips and knees until you can reach the handles.
    3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
    4. After reaching a full standing position, Return to the starting position and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Band Good Morning (Pull Through)
  5. Ball Leg Curl

    5. Ball Leg Curl

    79% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a stability ball to work with, and it still works the hamstrings.

    • Stability-ball
    How to perform it
    1. Begin on the floor laying on your back with your feet on top of the ball.
    2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
    3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
    4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
    5. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
    • Equipment: a suspension trainer, not a band
    • Body position: lying on your back, not standing
  6. Clean Deadlift

    6. Clean Deadlift

    75% match

    Hamstrings · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the hamstrings.

    • Barbell
    How to perform it
    1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
    2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
    3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Good Morning (Pull Through)

Band Good Morning (Pull Through) FAQ

What muscles does Band Good Morning (pull Through) work?

The Band Good Morning (pull Through) primarily targets the hamstrings and glutes via the hip-hinge, with significant erector spinae and core stabilization demand. The hamstrings work eccentrically as you hinge and concentrically to extend the hip, while the glutes drive lockout.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.