Description

The Smith bent knee good morning is a lower-body exercise that primarily targets the glutes and hamstrings while also engaging the lower back and core.

Starting Position

Start by setting up the Smith machine bar at hip level. Stand with your feet shoulder-width apart, knees slightly bent, and hips pushed back.

Technical Execution

Lower your torso by bending at the hips while maintaining a neutral spine. Keep your chest up and push your hips back as far as comfortably possible. Return to the starting position by driving through the heels.

Range of Motion

Focus on a controlled descent and ascent to maintain tension in the glutes and hamstrings. Aim for a full range of motion without compromising form.

Variations

Variations include performing the exercise with dumbbells or a barbell for a different stimulus.

Common Mistakes

Common mistakes include rounding the back, using too much weight, and not maintaining a slight bend in the knees throughout the movement.

Practical Advice

Focus on hip hinge movement and keep the back straight throughout the exercise. Start with light weights to master the technique before increasing intensity.

Additional Notes

This exercise is great for strengthening the posterior chain and improving hip mobility. It is important to maintain proper form to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

glutes

Secondary Muscles