Smith Machine Good Morning

Hamstrings, Glutes, Lower backSmith Machine

A hip-hinge exercise targeting the hamstrings, glutes, and spinal erectors. The Smith machine's fixed bar path helps you master the hinge pattern without losing balance. Keep your core locked to protect your lower back from heavy spinal loading.

How to do it

1Unrack the Smith bar across your upper traps and stand with feet hip-width apart.

2Set a soft bend in your knees and keep that angle locked throughout.

3Hinge at the hips, pushing your butt back while lowering your flat torso forward.

4Feel a deep stretch in your hamstrings at the bottom while maintaining a neutral spine.

5Drive your hips forward and squeeze your glutes and hamstrings to return to the top.

Common mistakes

Rounding your lower back, placing dangerous load on your spinal discs.

Bending your knees too much, turning the hinge into a squat and losing hamstring tension.

Overextending your lower back by pushing your pelvis too far forward at the top.

Breathing

Inhale as you hinge forward. Exhale as you return to the starting position.

Make it harder or easier

To make it easier, reduce the depth of your hinge and use lighter weight.

To make it harder, add a two-second pause at the bottom of the stretch.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.