Smith Bent Knee Good Morning

Muscles worked

Setup

1. Set the Smith machine bar to upper-trap height and stand with your feet shoulder-width apart.
2. Step under the bar, resting it across your traps (not your neck), and unrack it with a firm overhand grip.
3. Maintain a slight bend in your knees and engage your core to create a rigid torso.
4. Pull your shoulder blades back and down to create a stable shelf for the bar.

How to do it

1. Inhale and initiate the movement by pushing your hips back as far as possible while keeping your shins nearly vertical.
2. Lower your torso under control until it is roughly parallel to the floor, or until you feel a deep stretch in your hamstrings and glutes.
3. Exhale and drive your hips forward to return to the starting position, focusing on pulling with your glutes and lower back.
4. Maintain a controlled tempo, taking 2-3 seconds on the descent and 1 second to return to the top.

Form checklist

• Keep your spine neutral; do not allow your lower back to round at the bottom.
• Maintain the same slight bend in your knees throughout the entire movement.
• Keep your weight distributed through your mid-foot and heels, not your toes.
• Ensure your head stays aligned with your spine by looking at a spot on the floor a few feet in front of you.

Pro tips

• Think about 'pushing the wall away' with your glutes to maximize the horizontal hip displacement.
• Focus on the mind-muscle connection by squeezing your glutes hard at the top of the movement without overextending your lower back.

Make it harder

• Add a 2-second pause at the bottom of the hinge to eliminate momentum and increase time under tension.
• Perform the movement with a 'top-half' range of motion for high-repetition burnout sets to target the erectors.

Frequently asked

What muscles does the smith bent knee good morning work?

The smith bent knee good morning primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith bent knee good morning?

The smith bent knee good morning uses smith machine.

Is the smith bent knee good morning good for beginners?

The smith bent knee good morning is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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