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Hamstrings · Intermediate

Smith Machine Good Morning

Smith-machine good morning loading the hamstrings and glutes through a braced, bar-on-back hip hinge.

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Smith Machine Good Morning demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Position the Smith bar across the upper back, stand with the feet about hip width, and unlock the bar.
  2. 02Brace the trunk and keep a slight, fixed bend in the knees.
  3. 03Push the hips backward while the torso inclines forward and the bar remains over the midfoot.
  4. 04Stop when the hamstrings are loaded and the spine can still remain neutral.
  5. 05Extend the hips to return to standing without hyperextending the lower back.

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Variations

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Alternatives

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