What muscles does the Smith Machine Bent-Knee Good Morning work?

This exercise primarily targets the glutes and lower back while also engaging the hamstrings, quadriceps, and core muscles. The bent-knee position reduces hamstring strain and places more emphasis on the glutes and spinal erectors.

Is the Smith Machine Bent-Knee Good Morning safe for beginners?

Yes, beginners can perform this movement if they use light weights and focus on proper hip hinge mechanics. Starting with a reduced range of motion and ensuring the spine stays neutral helps build strength safely.

What equipment do I need for the Smith Machine Bent-Knee Good Morning?

You need a Smith machine with an adjustable barbell. If a Smith machine is unavailable, you can use a free barbell or resistance bands, but be aware that balance and stability requirements increase without the guided track.

How many sets and reps should I do for the Smith Machine Bent-Knee Good Morning?

For general strength and muscle development, perform 3–4 sets of 8–12 reps using a moderate weight. Beginners can start with 2–3 sets of 12–15 reps at a lighter load to focus on form and control.

What are common mistakes to avoid during the Smith Machine Bent-Knee Good Morning?

Common errors include rounding the lower back, locking out the knees, and pushing the hips too far forward at the top. Keep your core tight, maintain a natural spine, and hinge primarily at the hips to protect your spine and maximize muscle activation.

What variations can I try for the Bent-Knee Good Morning?

You can perform the exercise with a wider stance to emphasize the inner thighs or switch to a straight-leg version to target the hamstrings more. Using a free barbell adds core stability challenges, while incorporating tempo work increases time under tension.

What are the benefits of doing the Smith Machine Bent-Knee Good Morning?

This movement strengthens the posterior chain, improves hip hinge mechanics, and builds glute and lower back power. It can enhance stability for squats and deadlifts while promoting better posture and core engagement.

Smith Machine Bent-Knee Good Morning

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Strength Machine

Exercise Type

Weight & Reps

How To Do

Stand under the Smith machine bar with it resting across your upper back, feet shoulder-width apart, and knees slightly bent. Keeping your back straight and core engaged, hinge at your hips to lower your torso forward until you feel a stretch in your hamstrings, then drive your hips forward to return to standing. Focus on maintaining a neutral spine throughout the movement.

Step-by-Step Instructions

Begin by setting up a Smith machine with an appropriate amount of weight. Position the barbell at shoulder height.
Stand under the barbell and position it across your upper back, ensuring it is comfortable and secure. Grip the bar with both hands slightly wider than shoulder-width apart.
Step back slightly so that your feet are shoulder-width apart, and bend your knees slightly to maintain a stable stance.
Keep your back straight, chest up, and core engaged throughout the movement.
Slowly hinge at your hips, pushing them backward as you lower your torso forward. Keep your knees bent and avoid rounding your back.
Lower your torso until it is nearly parallel to the ground or until you feel a stretch in your hamstrings and glutes.
Pause briefly at the bottom of the movement, then engage your glutes and hamstrings to return to the starting position by driving your hips forward.
Repeat for the desired number of repetitions, maintaining proper form throughout.

Explore more glutes exercises or barbell exercises in our exercise library.

Alternative Exercises

Smith Machine One-Leg Deadlift

Glutes

Lower Back

Barbell • Strength Machine

Smith Machine Stiff-Legged Deadlift

Glutes

Upper Legs

Barbell • Strength Machine

Barbell Stiff-Leg Good Morning

Glutes

Lower Back

Barbell

Barbell Straight-Leg Deadlift

Glutes

Upper Legs

Barbell

Frequently Asked Questions

What muscles does the Smith Machine Bent-Knee Good Morning work?: This exercise primarily targets the glutes and lower back while also engaging the hamstrings, quadriceps, and core muscles. The bent-knee position reduces hamstring strain and places more emphasis on the glutes and spinal erectors.
Is the Smith Machine Bent-Knee Good Morning safe for beginners?: Yes, beginners can perform this movement if they use light weights and focus on proper hip hinge mechanics. Starting with a reduced range of motion and ensuring the spine stays neutral helps build strength safely.
What equipment do I need for the Smith Machine Bent-Knee Good Morning?: You need a Smith machine with an adjustable barbell. If a Smith machine is unavailable, you can use a free barbell or resistance bands, but be aware that balance and stability requirements increase without the guided track.
How many sets and reps should I do for the Smith Machine Bent-Knee Good Morning?: For general strength and muscle development, perform 3–4 sets of 8–12 reps using a moderate weight. Beginners can start with 2–3 sets of 12–15 reps at a lighter load to focus on form and control.
What are common mistakes to avoid during the Smith Machine Bent-Knee Good Morning?: Common errors include rounding the lower back, locking out the knees, and pushing the hips too far forward at the top. Keep your core tight, maintain a natural spine, and hinge primarily at the hips to protect your spine and maximize muscle activation.
What variations can I try for the Bent-Knee Good Morning?: You can perform the exercise with a wider stance to emphasize the inner thighs or switch to a straight-leg version to target the hamstrings more. Using a free barbell adds core stability challenges, while incorporating tempo work increases time under tension.
What are the benefits of doing the Smith Machine Bent-Knee Good Morning?: This movement strengthens the posterior chain, improves hip hinge mechanics, and builds glute and lower back power. It can enhance stability for squats and deadlifts while promoting better posture and core engagement.