Smith Good-morning
The Smith Good-morning primarily works the Biceps Femoris (Long Head), with secondary activation of the Adductor Magnus, Gluteus Maximus and stabilizer support from the Erector Spinae. It is a smith machine isolation exercise at beginner difficulty.
The Smith Good-morning is an beginner isolation exercise performed with smith machine, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Adductor Magnus, Gluteus Maximus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A smith machine isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Adductor Magnus, Gluteus Maximus |
Muscles Worked
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, and Gluteus Maximus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
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.
- Raise torso until hips are extended.
- Repeat.
Comments
- Begin with very light weight and add additional weight gradually to allow adequateadaptation.
- Throughout lift, keep back and knees straight.
- At lower position, forefoot may raise off floor slightly.
- Do not lower weight beyond mild stretch.
- Full range of motion will vary from person to person depending onflexibility.
- Also seeBent Knee Goodmorningemphasizing Glutes.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
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 (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.