Smith Bent Knee Good Morning

Hamstrings Glutes Lower backUpper back Compound Smith machine

How to do it

Starting position

Place the Smith machine bar on your traps.
Set your feet hip-width apart and plant them firmly on the floor.
Look straight ahead and brace your core.

Movement

Push your hips back and slowly lower your torso.
Maintain a slight bend in your knees.
Raise your torso using the strength of your hips and glutes.

Breathing

Inhale as you bend forward and exhale as you come back up.

Cautions

If your lower back rounds, you can suffer a disc injury, so keep your back straight.
If the weight is too heavy, your form will break down, so start with a light weight.

Exercise info

Primary muscles	HamstringsGlutes
Secondary muscles	Lower back · Upper back
Equipment	Smith machine
Movement pattern	Hinge
Rep range	8–12 reps

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.