Glutes exercise · smith machine
Smith Bent Knee Good Morning
The smith bent knee good morning is a smith machine exercise that targets the glutes, with the hamstrings and lower back assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, lower back
- Equipment
- Smith machine
- Body part
- Upper legs
How to do the smith bent knee 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every smith machine exercise.
