Bent Knee Smith Machine Good Morning
In SetGrip: Smith Machine Good Morning (Bent Knee)
- Primary muscleGlutes
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Spine
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
The Smith machine takes the balance problem out of good mornings, since the bar cannot drift forward as you hinge, which makes it a sensible place to groove the movement before trusting a free barbell. Keeping the knees bent softens the hamstring stretch and shifts a little more of the work toward the glutes.
How to do the Bent Knee Smith Machine Good Morning
- Start by standing with your feet shoulder-width apart, toes pointing forward.
- Place the barbell across your upper back, resting it on your traps.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Engage your glutes and hamstrings to raise your torso back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Brace the abs and keep the bar pulled tight to the back so it cannot roll onto the neck.
Muscles worked
Primary
Glutes · Legs
The glutes finish the rep by driving the hips forward and should be squeezed at the top.
Secondary
- Hamstrings — The hamstrings lengthen as the hips go back and should feel a strong stretch at the bottom before they pull the torso back up.
- Spine — The spinal erectors work isometrically to keep the back flat, and they will feel it more the further forward you go.
Common mistakes
- Bending at the waist — push the hips straight back as the torso comes forward so the shins stay vertical; if the bar moves forward instead of the hips back, the lower back takes the load.
- Rounding the upper back — keep the chest up and the shoulder blades back as you hinge, and stop where the back starts to round.
- Going too heavy — a good morning loads the lower back hard, so treat it as an accessory with weights well under your squat.
- Locking the knees — keep a soft bend in the knees so the hamstrings can lengthen without locking the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Good mornings go after squats or deadlifts as a posterior chain accessory, never first. Superset them with leg extensions for a hamstring and quad pair, or run them as straight sets after the main lift.
Variations and alternatives
Similar exercises
Without smith machine
Easier and harder
Frequently asked questions
What muscles does the Bent Knee Smith Machine Good Morning work?
The Bent Knee Smith Machine Good Morning primarily works the glutes. It also involves the hamstrings and spine, which assist the movement and stabilise the joints.
Is the Bent Knee Smith Machine Good Morning good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Bent Knee Smith Machine Good Morning with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Bent Knee Smith Machine Good Morning?
If you cannot do the Bent Knee Smith Machine Good Morning, try the Barbell Seated Good Morning, the Machine Seated Good Morning or the Stiff Leg Barbell Good Morning. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bent Knee Smith Machine Good Morning, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
Track the Bent Knee Smith Machine Good Morning in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.