Description:
The Smith Good-morning is a posterior chain exercise that targets the hamstrings along with the glutes and lower back.
Benefits:
- Builds strength and size in the hamstrings.
- Develops the glutes and posterior chain.
- Supports sprinting, jumping, and deadlift strength.
- Helps protect the knees and lower back.
- Improves hip hinge or knee flexion strength.
Profile:
| Equipment: | Smith Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Guided Barbell |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Hamstrings
Secondary Muscles
- Gluteus Maximus
- Erector Spinae
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Set the weight across your upper back and stand tall with a slight bend in your knees.
- Hinge at the hips, pushing your glutes back and lowering your torso while keeping your back flat.
- Lower until you feel a strong stretch in the hamstrings.
- Drive your hips forward to stand back up.
- Repeat for the desired reps.
Common Mistakes:
- Rounding the lower back on hinge movements.
- Using momentum or bouncing.
- Cutting the range of motion short.
- Hyperextending the lower back at the top.
- Going too heavy at the expense of form.
Variations:
- Lever Selectorized Lying Leg Curl
- Dumbbell Romanian Deadlift
- Barbell Good-morning
- Glute-Ham Raise
Safety Tips:
- Keep the back flat and core braced on hinge movements.
- Control the weight in both directions.
- Use a full but pain free range of motion.
- Stop if you feel lower back or knee pain.
Additional Information:
The good morning is a hip hinge that loads the hamstrings and lower back. Keep the back flat and move at the hips, not the lower spine.
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