Smith Bent Knee Good morning
- Target muscle
- Erector Spinae, Gluteus Maximus
- Synergist muscles
- Hamstrings
- Equipment
- Smith machine
- Body part
- Hips
- Type
- Strength
The Smith bent knee good morning is a hip-hinge exercise that primarily targets the erector spinae and gluteus maximus, with the hamstrings working as synergists. The slight knee bend reduces hamstring tension compared to the straight-leg version, placing greater demand on the lower back extensors and glutes, while the Smith machine guides the bar path for added stability.
How to do the Smith Bent Knee Good morning
- 1Set the Smith machine bar to upper-back height. Step under it and position the bar across your upper traps, just as you would for a back squat.
- 2Unrack the bar and step back to a stable stance, feet hip- to shoulder-width apart and pointing slightly out.
- 3Soften your knees to a slight, fixed bend — roughly 15–25 degrees — and maintain that angle throughout the movement.
- 4Brace your core, retract your shoulder blades, and keep your chest lifted.
- 5Hinge at your hips, pushing them straight back while you lower your torso toward horizontal. Keep your back flat and your spine neutral at all times.
- 6Continue lowering until your torso is roughly parallel to the floor, or until you feel a strong stretch in your lower back and glutes without your spine rounding.
- 7Reverse the movement by driving your hips forward and squeezing your glutes to return your torso to the upright position.
- 8Complete your reps, then step forward to re-rack the bar on the safety hooks.
Form tips
- Treat the movement as a hip push-back, not a forward lean — your hips should travel rearward before your torso drops.
- Keep the knee angle constant; if your knees drift forward as you hinge, you lose the hip-hinge pattern and shift load away from the erectors and glutes.
- Maintain a neutral spine from neck to tailbone throughout; any rounding of the lumbar spine under load is a stopping cue.
- Start with light weight to groove the hinge pattern before adding load — the Smith machine guides the bar but cannot correct poor spinal position.
- Take a controlled, deliberate pace on the descent to maximise time under tension in the erector spinae and gluteus maximus.
Common mistakes
- Rounding the lower back at the bottom, which compresses the lumbar discs and transfers load away from the target muscles.
- Bending the knees too deeply, effectively turning the movement into a squat and reducing hip-hinge stimulus to the erectors and glutes.
- Letting the bar drift forward on the Smith rails instead of maintaining an upright torso position — place your feet slightly in front of the bar to allow a natural hinge.
- Using too much weight too soon, causing the lower back to round before reaching a safe range of motion.
- Hyperextending the lumbar spine at the top of the rep, which compresses the vertebrae — stand tall but do not lean back past neutral.
Frequently asked questions
What is the difference between the bent knee and straight-leg good morning?
The straight-leg version keeps the knees nearly locked, creating a strong stretch on the hamstrings that limits range of motion for many people. The bent knee version relaxes hamstring tension, allowing a deeper hinge and shifting the emphasis more firmly onto the erector spinae and gluteus maximus.
Where should the bar sit on my back for a Smith good morning?
Position the bar across your upper traps in the same high-bar position used for a back squat. The bar should not rest on your neck or on the base of your skull.
How deep should I hinge on the Smith bent knee good morning?
Lower your torso until it is roughly parallel to the floor, or until you feel a strong erector spinae and glute stretch without your lower back rounding. Depth varies by hip mobility — stopping short of rounding is always the right call.
Is the Smith machine good morning safe for beginners?
Yes. The fixed bar path of the Smith machine reduces the balance demand compared to a free-barbell good morning, making it more accessible for beginners. That said, beginners should still start with a light load and prioritize a neutral spine before adding weight.
How many sets and reps should I do for the Smith bent knee good morning?
For lower-back and glute strength, 3–4 sets of 8–12 reps with a moderate load works well. Because the erector spinae responds to consistent tension, controlled, slower reps tend to be more effective than high-speed, momentum-driven sets.
