Smith Bent Knee Good-morning
The Smith Bent Knee Good-morning primarily works the Erector Spinae, Gluteus Maximus, with secondary activation of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus and stabilizer support from the Erector Spinae, Rectus Femoris. It is a smith machine isolation exercise at beginner difficulty.
The Smith Bent Knee Good-morning is an beginner isolation exercise performed with smith machine, following a extension movement pattern. It primarily targets the Erector Spinae, Gluteus Maximus, with secondary engagement of the Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A smith machine isolation pull exercise targeting the Erector Spinae and Gluteus Maximus.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Erector Spinae, Gluteus Maximus |
| Secondary | Adductor Magnus, Biceps Femoris (Long Head), Gluteus Maximus |
Muscles Worked
The Erector Spinae, and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Biceps Femoris (Long Head), and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Femoris act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Erector Spinae (back)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Biceps Femoris (Long Head) (hamstrings)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Position bar on back of shoulders.
- Grasp bar to sides.
- Disengage bar by rotating bar back.
Execution
- Bend hips to lower torso forward until parallel to floor.
- Bend knees slightly during descent.
- Raise torso until hips are extended.
- Repeat.
Comments
- Target muscle is exercisedisometrically.
- Begin with light weight and add additional weight gradually to allow adequateadaptation.
- Throughout lift, keep back straight.
- Knees will have to bend more with those withless hamstring flexibility.
- Knees can be kept bent throughout movement.
- Also see straight legGoodmorningemphasizing Hamstrings.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Erector Spinae, Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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