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Smith Bent Knee Good Morning strength standards

What is a good Smith Bent Knee Good Morning?

For a 180 lb male, an Intermediate Smith Bent Knee Good Morning is about 117 lb (0.65x bodyweight). Advanced starts around 149 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Smith Bent Knee Good Morning Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.4. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 30 46 67 92 119
120 35 52 75 101 130
130 40 59 82 110 140
140 45 65 90 118 149
150 50 71 97 126 158
160 55 77 104 134 167
170 60 83 110 142 176
180 65 88 117 149 184
190 70 94 123 156 192
200 74 99 129 163 200
210 79 104 135 170 207
220 84 110 141 177 214
230 88 115 147 183 221
240 92 120 152 189 228
250 96 124 158 195 234
260 100 129 163 201 241
270 105 134 168 207 247
280 109 138 174 212 254
290 113 143 178 218 260
300 116 147 184 224 266
310 120 152 188 229 271

The Smith Bent Knee Good Morning standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Smith Bent Knee Good Morning Standards by Age

How the Smith Bent Knee Good Morning standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 48 70 98 130 164
20 55 80 112 148 188
25 56 82 115 152 193
30 56 82 115 152 193
35 56 82 115 152 193
40 56 82 115 152 193
45 54 78 109 144 183
50 50 73 102 136 172
55 46 68 94 126 159
60 42 62 86 114 145
65 38 56 78 104 131
70 34 50 70 93 118
75 31 45 62 83 105
80 28 40 56 74 94
85 25 36 50 66 84
90 22 32 45 60 76

The Smith Bent Knee Good Morning standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Smith Bent Knee Good Morning Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 117 lbs (0.65x bodyweight) on the Smith Bent Knee Good Morning is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Smith Bent Knee Good Morning Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Smith Bent Knee Good Morning, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Smith Bent Knee Good Morning with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Smith Bent Knee Good Morning leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Smith Bent Knee Good Morning setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Smith Bent Knee Good Morning is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Smith Bent Knee Good Morning

Tier-specific training recommendations to move your Smith Bent Knee Good Morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the Smith Bent Knee Good Morning 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Smith Bent Knee Good Morning with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Smith Bent Knee Good Morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Smith Bent Knee Good Morning

Smith Bent Knee Good Morning demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Intermediate
Type Compound
["Start by standing with your feet shoulder-width apart, toes pointing forward.","Place the barbell across your upper back, resting it on your traps.","Bend your knees slightly and hinge forward at the hips, keeping your back straight.","Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.","Engage your glutes and hamstrings to raise your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Smith Bent Knee Good Morning guide on FitnessVolt →

Where Do These Smith Bent Knee Good Morning Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Bent Knee Good Morning table is the Squat table scaled by a fixed FitnessVolt ratio of 0.4 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Bent Knee Good Morning itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Smith Bent Knee Good Morning depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Smith Bent Knee Good Morning after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Smith Bent Knee Good Morning table is the Squat table scaled by a fixed FitnessVolt ratio of 0.4 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.