Smith Machine Bent-Knee Good Morning
The good morning under a Smith bar with the knees bent well past soft; the hips sit back and down, and the bent knees shift the work toward the glutes and lower back.
How to do it
Setup
Under the Smith bar, bar across the upper back, feet hip-width a little in front of the bar, knees bent.
Steps
- Unhook the bar and push the hips back with the knees bent.
- Fold the torso forward with a flat back, knees holding their bend.
- Drive the hips forward to stand; rack the bar after the set.
Common mistakes
Knees straightening on the way down: they keep their bend; that is the variant. Rounding to go lower: stop where the back stays flat. Feet right under the bar: set them a little forward so the rails do not tip you onto the toes.
Breathing
Inhale hinging, exhale standing.
