Smith Bent Knee Good Morning
Also known as: smith machine bent knee good morning
Smith Bent Knee Good Morning is a step up once the basics feel easy, using a guided vertical bar path to deliver control through the whole range.
How to do Smith Bent Knee Good Morning
- 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.
Smith Bent Knee Good Morning Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Bent Knee Good Morning Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Smith Bent Knee Good Morning
Swap Smith Bent Knee Good Morning For
Smith Bent Knee Good Morning — Frequently Asked Questions
How do you do the Smith Bent Knee Good Morning?
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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Bent Knee Good Morning work?
The Smith Bent Knee Good Morning primarily targets the glutes. It is classified as a legs exercise and is performed with a Smith machine.
How many sets and reps of the Smith Bent Knee Good Morning should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Bent Knee Good Morning good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Bent Knee Good Morning?
Try the Barbell Step-up, Potty Squat With Support or the Lever Reverse Hyperextension. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Bent Knee Good Morning the same as the smith machine bent knee good morning?
Yes. The Smith Bent Knee Good Morning is also commonly called the smith machine bent knee good morning. Different gyms and training programs label it differently, but "smith machine bent knee good morning" refer to this same movement.
