Smith Machine Bent-Knee Good Morning (Glutes, Hamstrings)

The Smith machine bent-over row is a very effective isolation exercise for the glutes and hamstrings primarily, but the spinal erectors also get worked as torso flexion plays a big role in the movement. Now, usually, a good morning is done with a free weight barbell but a Smith machine is suitable in certain cases.

Some people do not have sufficient stabilization strength to perform a good morning with a free weight barbell. However, it’s still a good alternative for anyone who trains and is still very effective for building muscle and strength in the posterior chain of muscles.

In This Exercise:

• Target Muscle Groups: Gluteus Maximus, Hamstrings,
• Type: Strength
• Mechanics: Isolation
• Equipment: Smith Machine
• Difficulty: Intermediate

Exercise Instructions

1. Set the Smith machine to a height that you can unrack it comfortably.
2. Then, position your body under the bar so your traps are supporting it.
3. Now, spread your feet slightly wider than shoulder-width distance apart.
4. Unrack the bar and keep your knees slightly bent.
5. Then, Bend your torso over until it’s about parallel to the floor. Keep your back straight and inhale.
6. Now, lift your torso back up by squeezing your glutes and thrusting your hips forward. Exhale during this portion of the exercise.
7. Repeat for the desired number of reps.

Variations & Tips:

• Position your feet to where you can comfortably bend your torso parallel to the floor.
• It’s important to bend your knees to protect your back and make the movement more efficient.
• This exercise is a suitable alternative to using a free weight barbell.
• The Smith machine bent-knee good morning is a very effective exercise for the glutes, hamstrings, and spinal erector muscles of the back.

Watch: How to do the Smith machine bent-knee good morning