Good Morning Squat (Band)

A hybrid movement combining a good morning hip hinge with a squat pattern, using band resistance to target the posterior chain and quads.

Instructions

1. Loop a resistance band around your hips at waist level and secure the other end to a low anchor point.
2. Stand facing away from the anchor with feet shoulder-width apart and a slight forward lean.
3. Begin by hinging at the hips, keeping your chest slightly forward and core braced.
4. Once you reach roughly 90 degrees, transition into a squat by bending your knees.
5. Descend until your thighs are parallel to the ground, then drive through your heels to return to standing.
6. Maintain tension in the band throughout and complete the desired number of reps.

Tips

• This movement requires coordination between the hip hinge and squat patterns; practice with light resistance first.
• Keep your core engaged throughout to maintain spinal alignment and protect your lower back.
• Drive through your heels to maximize glute and quad engagement.
• The band should provide constant tension; adjust anchor height if tension disappears at the top.
• Avoid rounding your lower back during the hinge phase.
• This is an excellent exercise for athletic development and lower body strength.