Smith Machine Bent Knee Good Morning - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Smith Machine Bent Knee Good Morning

Step by step instructions, muscle activation and variants for the Smith Machine Bent Knee Good Morning.

MediumGlutesLower back

About this exercise

The bent-knee good morning on a Smith machine is a hinge variation that targets the hamstrings and lower back with a softer knee bend, reducing the stretch intensity on the hamstrings compared to the straight-leg version. The Smith machine provides a guided bar path for consistent technique and safer loading.

How to Perform

  • Set the Smith machine bar at upper-chest height and step under it, resting the bar across your upper traps
  • Unhook the bar, stand with feet hip-width apart, and maintain a soft bend in your knees throughout the movement
  • Brace your core, then hinge at the hips and lower your torso forward until it approaches parallel with the floor
  • Keep a neutral spine — do not round the lower back
  • Drive your hips forward to return to the upright starting position
  • Re-rack the bar after finishing all reps

Muscle Activation

Primary
GlutesLower back
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Smith Machine Bent Knee Good Morning

The Smith Machine Bent Knee Good Morning is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore