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Home » Exercise Guides » Core

Smith Machine Bent-Knee Good Morning for Stronger Glutes & Hamstrings

How to do the Smith machine bent-knee good morning.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:11 AM EDT

Ask Question?

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.

Smith Machine Bent-Knee Good Morning Details
Basic Information
Body Part
Hamstrings
Primary Muscles
Core, Erector Spinae, Glutes, Hamstrings, Quadriceps
Secondary Muscles
Adductors, Core Muscles, Gluteus Maximus
Equipment
Smith Machine, Weight Plates, Weightlifting Belt, Exercise Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Isotonic
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy8-12
Endurance8-15
Power3-5
Muscular endurance12-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Scissor Kicks: Tone Your Abs and Strengthen Your Core
  • Dumbbell Step-Up: Build Strong Legs and Glutes Effectively
  • Standing Twisting Cable Row: Strengthen Your Back & Obliques
  • Calf Jumps: Strengthen Your Gastrocnemius and Soleus Muscles

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

Interested in measuring your progress? Check out our strength standards for Good Morning, Bent Over Row.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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