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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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