The Smith Bent Knee Good Morning exercise is a variation of the traditional Good Morning exercise that focuses on strengthening the lower back, glutes, and hamstrings. This exercise is performed using a Smith machine, which allows for added stability and control during the movement.
How to perform
Step-by-step instructions:1. Set up the Smith machine by adjusting the bar to the appropriate height. The bar should be positioned on your upper traps/shoulders, similar to where you would position it during a squat.
2. Stand with your feet shoulder-width apart, toes pointed slightly outwards, and your knees slightly bent.
3. Step back slightly from the bar and grasp it with an overhand grip, slightly wider than shoulder-width apart.
4. Keeping your back straight and core engaged, hinge at the hips and bend your knees slightly as you lower your torso towards the floor.
5. Make sure to keep your head up and chest out throughout the movement.
6. Once you reach a comfortable depth, drive through your heels to raise your torso back to the starting position, squeezing your glutes at the top of the movement.
7. Repeat for the desired number of repetitions.
8. Remember to maintain proper form throughout the exercise, avoiding any rounding of the back or excessive forward lean.
It's important to start with a lighter weight to ensure proper form and technique before gradually increasing the resistance. Consult with a fitness professional if you are unsure about performing this exercise correctly.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.