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