Smith Bent Knee Good Morning 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Bent Knee Good Morning is a compound lower-body exercise performed on a Smith Machine that primarily targets the glutes while also engaging the hamstrings as a secondary muscle group. By hinging at the hips with a slight bend in the knees, the movement emphasizes hip extension and posterior chain activation, making it highly effective for strengthening and shaping the glutes and hamstrings. The Smith Machine provides stability, allowing for controlled movement and proper form throughout the exercise, while reducing the risk of injury compared to a free-bar version. This exercise is ideal for enhancing posterior chain strength, improving hip hinge mechanics, and supporting overall lower-body development.
How to Perform
Set the Smith Machine bar across the upper part of your back, resting comfortably on your shoulders. Make sure the bar is securely in place before starting.
Grip the bar firmly at your sides, keeping your shoulders and back engaged. Rotate the bar if needed to ensure it is fully released from the machine’s lock.
Stand tall with feet hip-width apart, keeping a slight bend in your knees to reduce strain on the joints.
Hinge at your hips to slowly lower your torso forward, keeping your back straight and core engaged, until your upper body is roughly parallel to the floor.
Maintain a slight bend in your knees throughout the movement to protect the hamstrings and knees.
Drive your hips forward to return to an upright position, fully extending the hips while keeping your glutes and hamstrings engaged.
Repeat the motion in a controlled manner, focusing on smooth, deliberate movements rather than speed, ensuring your back stays neutral and your core stays tight.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back.
Maintain a slight bend in your knees to reduce hamstring strain.
Focus on hinging at the hips rather than rounding your back.
Control the descent to maximize glute and hamstring engagement.
Avoid using excessive weight that forces you to compromise form.
Keep your head in a neutral position to prevent neck strain.
Ensure the bar stays stable on your upper back without shifting.
Pause briefly at the bottom of the movement to feel full glute activation.
How Not to Perform
Do not round your lower or upper back during the hinge, as this shifts stress to the spine instead of the glutes and hamstrings.
Avoid locking out your knees completely; straight knees increase hamstring tension and risk strain.
Do not lean forward too quickly or jerk the torso, which reduces muscle engagement and may cause injury.
Avoid using excessively heavy weight that forces you to compromise form or lose control.
Do not let the bar slide or shift on your back, as instability can lead to neck or shoulder strain.
Avoid looking up or excessively down; keep a neutral neck to maintain proper spinal alignment.
Do not shorten the range of motion; stopping too high reduces glute and hamstring activation.
Avoid lifting your torso primarily with your lower back instead of driving through the hips.
Do not neglect engaging your core; a weak core can lead to lower back strain.
Avoid performing the movement too fast; rapid reps compromise form and reduce effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
