Smith Bent Knee Good morning

Strengthen your posterior chain with the Smith Bent Knee Good Morning. This exercise targets your lower back, glutes, and hamstrings, improving hip hinge

IntermediateHips Smith machine

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Smith Bent Knee Good morning

Compound

Smith Good Morning Off Pins

Hips · Smith machine

Advanced

Compound

PVC Good Morning

Hips · Hamstrings · Stick

Intermediate

Compound

Kettlebell Good Morning

Hips · Hamstrings · Kettlebell

Beginner

Compound

Good Morning Squat

Hips · Hamstrings · Body weight

Intermediate

Description

A lower back exercise using a smith machine, where the individual bends at the waist while keeping their knees slightly bent.

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How to do Smith Bent Knee Good morning

01
Setup
Position yourself under the Smith machine bar, placing it across your upper traps, just below your neck, with your feet shoulder-width apart.
02
Setup
Bend your knees slightly and maintain this bend throughout the exercise; this helps protect your lower back and emphasizes the hamstrings and glutes.
03
Setup
Unrack the bar, ensuring your core is braced, and your back is in a neutral, extended position.
04
Initiate the movement by hinging at your hips, pushing your glutes backward as your torso leans forward, keeping your spine straight and chest up.
05
Lower the bar until your torso is roughly parallel to the floor, or you feel a deep stretch in your hamstrings, maintaining the consistent slight knee bend.
06
Engage your glutes and hamstrings to reverse the movement, driving your hips forward to return to the upright starting position, exhaling as you stand.

Tips

Maintain a neutral spine throughout the entire movement; imagine a straight line from your head to your tailbone to prevent rounding your back.
Focus on pushing your hips back as if reaching for a wall behind you, rather than just bending forward or squatting down.
Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize muscle engagement and minimize momentum.
Keep your gaze fixed forward or slightly downward to help maintain proper neck and spine alignment.

Common mistakes

Rounding your lower back instead of maintaining a neutral spine can put excessive strain on your spinal discs; fix this by actively bracing your core and keeping your chest lifted.
Squatting rather than hinging at the hips shifts the focus from the posterior chain to the quads; correct this by consciously pushing your hips back first, imagining your glutes leading the movement.
Allowing your knees to bend excessively or straighten during the movement reduces tension on the hamstrings; ensure your slight knee bend remains constant throughout the entire set.

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Questions

What muscles does Smith Bent Knee Good morning work?

Smith Bent Knee Good morning primarily targets Erector Spinae, Gluteus Maximus. Secondary muscles include Hamstrings.

Is Smith Bent Knee Good morning good for beginners?

Smith Bent Knee Good morning is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Bent Knee Good morning?

You need Smith machine to perform Smith Bent Knee Good morning. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Bent Knee Good morning?

Maintain a neutral spine throughout the entire movement; imagine a straight line from your head to your tailbone to prevent rounding your back. Focus on pushing your hips back as if reaching for a wall behind you, rather than just bending forward or squatting down. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to descend, to maximize muscle engagement and minimize momentum. Keep your gaze fixed forward or slightly downward to help maintain proper neck and spine alignment.

What are common mistakes when doing Smith Bent Knee Good morning?

Rounding your lower back instead of maintaining a neutral spine can put excessive strain on your spinal discs; fix this by actively bracing your core and keeping your chest lifted. Squatting rather than hinging at the hips shifts the focus from the posterior chain to the quads; correct this by consciously pushing your hips back first, imagining your glutes leading the movement. Allowing your knees to bend excessively or straighten during the movement reduces tension on the hamstrings; ensure your slight knee bend remains constant throughout the entire set.