Upper Legs Exercise · Smith Machine

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Smith Bent Knee Good Morning

Bending the knees slightly on a good morning shifts some of the load off the hamstrings and onto the glutes compared to the stiff-leg version, while the Smith machine's fixed bar path takes some of the balance demand out of an already technical hip-hinge movement. It's still an exercise that punishes poor hip-hinge mechanics fast, so starting light and grooving the pattern is worth more than adding weight early. This one is about hip position, not knee bend.

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Category

Upper Legs

Equipment

Smith Machine

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Bent Knee Good Morning

1. Begin standing with feet shoulder-width apart, toes facing forward.
2. Rest the barbell across your upper back on your traps.
3. Slightly bend your knees and hinge forward at the hips, keeping your back straight.
4. Lower your torso until parallel to the floor, feeling your hamstrings stretch.
5. Engage your glutes and hamstrings to lift your torso back to start.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Bent Knee Good Morning mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have smith machine? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Barbell Deadlift Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Smith Bent Knee Good Morning work?

The Smith Bent Knee Good Morning mainly works your glutes. It also helps strengthen your hamstrings and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

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

You do the Smith Bent Knee Good Morning with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Bent Knee Good Morning?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Bent Knee Good Morning?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Smith Bent Knee Good Morning?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.