10 Best Smith Bent Knee Good Morning Alternatives for Glute Strength

Ranked Smith Bent Knee Good Morning Alternatives

10 substitutes, ranked by how closely each one matches the Smith Bent Knee Good Morning on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Smith Deadlift

   90% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   It uses the same equipment and still works the glutes.

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
   5. Stand up straight, fully extending your hips and knees.
   6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a machine, the same as the Smith Bent Knee Good Morning
   • Body position: standing, the same as the Smith Bent Knee Good Morning
2. Play demonstration

   2. Lever Deadlift

   90% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the seat height and foot platform to your desired position.
   2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
   3. Grasp the handles or the sides of the seat for stability.
   4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
   5. Keep your back straight and avoid rounding your shoulders.
   6. Extend your hips fully at the top of the movement, squeezing your glutes.
   7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a machine, the same as the Smith Bent Knee Good Morning
   • Body position: standing, the same as the Smith Bent Knee Good Morning
3. Play demonstration

   3. Lever Seated Good Morning

   87% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height so that your hips are slightly higher than your knees.
   2. Sit on the machine with your back against the pad and your feet flat on the footrests.
   3. Grasp the handles or the sides of the seat for stability.
   4. Keeping your back straight, slowly lean forward from your hips until your upper body is parallel to the ground.
   5. Pause for a moment, then slowly return to the starting position by pushing through your glutes and hamstrings.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: good-morning hinge, the same as the Smith Bent Knee Good Morning
   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a machine, the same as the Smith Bent Knee Good Morning
   • Body position: seated, not standing
4. Play demonstration

   4. Barbell Stiff Leg Good Morning

   77% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Hold the barbell across your upper back, resting it on your traps.
   3. Keeping your back straight, hinge forward at the hips, pushing your glutes back.
   4. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
   5. Engage your glutes and hamstrings to return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: good-morning hinge, the same as the Smith Bent Knee Good Morning
   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Bent Knee Good Morning
   • Balance: harder to stay steady on than the Smith Bent Knee Good Morning
5. Play demonstration

   5. Cable Pull Through (With Rope)

   74% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand facing away from the cable machine with your feet shoulder-width apart.
   2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
   3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
   4. Engage your glutes and hamstrings to pull your body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Bent Knee Good Morning
   • Balance: harder to stay steady on than the Smith Bent Knee Good Morning
6. Play demonstration

   6. Barbell Seated Good Morning

   74% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
   2. Keep your back straight and your chest up.
   3. Slowly hinge forward at the hips, lowering your torso towards the ground.
   4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: good-morning hinge, the same as the Smith Bent Knee Good Morning
   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: free weights, not a machine
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Smith Bent Knee Good Morning
7. 

   7. Pull Through

   74% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
   2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Bent Knee Good Morning
   • Balance: harder to stay steady on than the Smith Bent Knee Good Morning
8. Play demonstration

   8. Trap Bar Deadlift

   74% match

   • Glutes
   • Trap-bar
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
   2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
   3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
   4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
   5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Bent Knee Good Morning
   • Balance: harder to stay steady on than the Smith Bent Knee Good Morning
9. Play demonstration

   9. Lever Reverse Hyperextension

   73% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the leverage machine to fit your body and secure your feet in the foot pads.
   2. Lie face down on the machine with your upper body hanging off the edge and your hips resting on the pad.
   3. Cross your arms over your chest or place them behind your head.
   4. Engage your glutes and hamstrings to lift your legs upward until they are parallel to the ground.
   5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
   • Equipment: a machine, the same as the Smith Bent Knee Good Morning
   • Body position: lying face down, not standing
10. Play demonstration

    10. Band Pull Through

    73% match

    • Glutes
    • Band
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a resistance band to a sturdy anchor point at ground level.
    2. Stand facing away from the anchor point with your feet shoulder-width apart.
    3. Step forward to create tension in the band, keeping your knees slightly bent.
    4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
    5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
    6. Drive your hips forward and squeeze your glutes to return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: glutes, the same as the Smith Bent Knee Good Morning
    • Equipment: a band, not a machine
    • Body position: standing, the same as the Smith Bent Knee Good Morning
    • Balance: harder to stay steady on than the Smith Bent Knee Good Morning