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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
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. 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.
Alternative Exercises
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