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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Natural Glute Ham Raise

   75% match

   • Hamstrings
   • Bodyweight
   • Advanced
   • Compound

   Use this when you have nothing to train with, because it works the hamstrings with bodyweight alone.

   How to perform this exercise

   1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
   2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
   3. Remaining in control, raise yourself back up to the starting position.
   4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

   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: bodyweight only, not a band
   • Body position: kneeling, not standing
   • Balance: harder to stay steady on than the Band Good Morning (Pull Through)
2. 

   2. Linear Acceleration Wall Drill

   68% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that works the hamstrings one side at a time.

   How to perform this exercise

   1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
   2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
   3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
   4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
   • Equipment: bodyweight only, not a band
   • Body position: standing, the same as the Band Good Morning (Pull Through)
3. Play demonstration

   3. Kick Out Sit

   67% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want to work the hamstrings one side at a time.

   How to perform this exercise

   1. Sit on the edge of a bench or chair with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Lean back slightly and place your hands on the edge of the bench or chair for support.
   3. Engaging your hamstrings, lift your feet off the ground and extend your legs straight out in front of you.
   4. Pause for a moment at the top, then slowly bend your knees and bring your feet back towards your body.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
   • Equipment: bodyweight only, not a band
   • Body position: standing, the same as the Band Good Morning (Pull Through)
   • Balance: harder to stay steady on than the Band Good Morning (Pull Through)
4. 

   4. Moving Claw Series

   66% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
   2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
   3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.

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

   Why this matches

   • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
   • Equipment: bodyweight only, not a band
   • Body position: standing, the same as the Band Good Morning (Pull Through)
   • Balance: harder to stay steady on than the Band Good Morning (Pull Through)
5. Play demonstration

   5. Self Assisted Inverse Leg Curl

   62% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your back on a mat or bench with your legs extended.
   2. Place your hands by your sides or under your glutes for support.
   3. Bend your knees and lift your feet off the ground, bringing your thighs towards your chest.
   4. Pause for a moment at the top, then slowly lower your legs back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
   • Equipment: bodyweight only, not a band
   • Body position: kneeling, not standing
6. Play demonstration

   6. Self Assisted Inverse Leg Curl (On Floor)

   62% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your legs extended and your arms by your sides.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Lift your hips off the ground, engaging your glutes and hamstrings.
   4. Slowly curl your legs towards your glutes, keeping your hips lifted.
   5. Pause for a moment at the top, then slowly extend your legs back to the starting position.
   6. Lower your hips back down to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
   • Equipment: bodyweight only, not a band
   • Body position: kneeling, not standing
7. Play demonstration

   7. Glute Bridge Two Legs On Bench

   61% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the glutes rather than the hamstrings.

   How to perform this exercise

   1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
   2. Place your hands on the bench beside your hips for support.
   3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
8. Play demonstration

   8. Reverse Hyper On Flat Bench

   61% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie face down on a flat bench with your hips at the edge and your legs hanging off the bench.
   2. Hold onto the bench for stability.
   3. Keeping your legs straight, raise them up towards the ceiling as high as you can.
   4. Squeeze your glutes at the top of the movement.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not a band
   • Body position: lying face down, not standing
9. Play demonstration

   9. Rear Decline Bridge

   61% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: glutes, not hamstrings
   • Equipment: bodyweight only, not a band
   • Body position: lying on your back, not standing
10. Play demonstration

    10. Single Leg Platform Slide

    60% match

    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by standing with one foot on a platform or slide board.
    2. Bend your knee slightly and slide the foot on the platform backward, extending your leg.
    3. Keep your core engaged and maintain a straight posture throughout the movement.
    4. Slowly return to the starting position by sliding your foot back to the initial position.
    5. Repeat the movement for the desired number of repetitions, then switch legs.

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

    Why this matches

    • Primary muscle: hamstrings, the same as the Band Good Morning (Pull Through)
    • Equipment: bodyweight only, not a band
    • Body position: standing, the same as the Band Good Morning (Pull Through)
    • Balance: harder to stay steady on than the Band Good Morning (Pull Through)