Smith Bent Knee Good Morning

glutesupper legssmith machine

Learn how to do the Smith Bent Knee Good Morning with proper form and technique. This smith machine exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Lower Back.

Smith Bent Knee Good Morning exercise demonstration showing proper form

How to Do the Smith Bent Knee Good Morning

Follow these steps to perform the Smith Bent Knee Good Morning with correct form:

  1. 1Start by standing with your feet shoulder-width apart, toes pointing forward.
  2. 2Place the barbell across your upper back, resting it on your traps.
  3. 3Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  4. 4Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
  5. 5Engage your glutes and hamstrings to raise your torso back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

Smith Bent Knee Good Morning Muscles Worked

Primary

glutes

Secondary

hamstringslower back

Exercise Details

Equipment
smith machine
Body Part
upper legs
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Smith Bent Knee Good Morning?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Smith Bent Knee Good Morning work?

The Smith Bent Knee Good Morning primarily targets your Glutes. Secondary muscles worked include Hamstrings, Lower Back. This makes it an effective exercise for developing your upper legs.

What equipment do I need for the Smith Bent Knee Good Morning?

The Smith Bent Knee Good Morning requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Bent Knee Good Morning with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Smith Bent Knee Good Morning?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.

What are the best sets and reps for the Smith Bent Knee Good Morning?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Smith Bent Knee Good Morning best for?

The Smith Bent Knee Good Morning fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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