Smith Bent Knee Good Morning

The Smith Bent Knee Good Morning is a fantastic compound exercise that targets primarily your hamstrings and glutes, while also engaging your lower back muscles. This exercise is typically performed on a Smith machine, which provides stability and control throughout the movement. With this exercise, you'll start by setting up the barbell on the Smith machine at about hip height. Position yourself underneath the bar, and then place it on your upper traps, just like you would for a traditional squat. Next, step forward just enough to clear the bar from the rack. The key to performing the Smith Bent Knee Good Morning correctly is to keep your knees slightly bent throughout the movement. From the starting position, hinge at your hips and bend forward, maintaining a slight arch in your lower back. Lower your torso until you feel a stretch in your hamstrings, and then, using your glutes and hamstrings, return to the starting position by extending your hips and standing up tall. It's important to pay attention to your form during this exercise. Keep your core engaged, maintain a natural spine alignment, and avoid rounding your back. Additionally, always use a weight that allows you to maintain proper control and form throughout the movement. Including the Smith Bent Knee Good Morning in your workout routine can help strengthen your posterior chain, improve your posture, and enhance your overall lower body strength. Remember to warm up before performing this exercise and consult with a fitness professional for guidance on incorporating it into your specific routine. Now, let's get those glutes and hamstrings fired up!

Instructions

• Start by positioning yourself inside a Smith machine with your feet shoulder-width apart and your toes pointing slightly outward.
• Position the barbell across your upper traps, resting it on the back of your shoulders.
• Unlock the machine and step forward, allowing the barbell to rest on the back of your shoulders.
• Take a step back and ensure that your feet are firmly planted on the ground.
• Maintain a slight bend in your knees throughout the exercise.
• Begin the movement by hinging forward at your hips, pushing your glutes back as if you were trying to touch your buttocks to the wall behind you.
• Continue bending forward until your torso is parallel to the floor or slightly lower, maintaining good posture with your back straight.
• Engage your core and exhale as you push through your heels to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Maintain a neutral spine throughout the movement
• Engage your core to stabilize your upper body
• Start with a lighter weight and gradually increase as you get stronger
• Focus on hinging from the hips, not the lower back
• Keep your feet shoulder-width apart for better stability
• Squeeze your glutes at the top of the movement
• Control the descent and avoid bouncing at the bottom
• Focus on the mind-muscle connection with your hamstrings and glutes
• Don't overly arch your lower back
• Listen to your body and adjust the range of motion according to your flexibility and comfort.