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Smith Machine Good Morning
A hip-hinge exercise on the Smith machine targeting hamstrings, glutes, and lower back to build posterior chain strength and improve hip hinge mechanics; offers guided stability for safer execution.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Adductors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Abs
4/10Obliques
4/10Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds
How to Perform
Set the Smith machine bar at shoulder height. Position feet hip-width under the bar with midfoot aligned, rest bar on upper traps, grip lightly wider than shoulders, and unrack by pressing up then unlocking safeties.
- Brace core and push hips back to initiate hinge with slight knee bend.
- Lower torso forward slowly until hamstrings stretch, keeping spine neutral.
- Drive hips forward to stand tall, squeezing glutes and hamstrings.
Coaching Tips
Form Cues
- Push hips back first
- Keep shins vertical
- Squeeze glutes to rise
- Maintain neutral spine
Breathing
Inhale deeply to brace core before descending, exhale during the ascent.
Tempo
3-0-1
Range of Motion
Hinge from upright position to torso at 45-70 degrees forward or until strong hamstring stretch, avoiding back rounding.
Safety
Safety Notes
- Start with light weight to master form
- Use machine safeties for heavy loads
- Stop if lower back pain occurs
Spotting
Spotting not recommended; rely on Smith machine safeties for controlled descent and failure protection.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Placing bar on neck
When to Avoid
- Acute lower back injury
- Herniated disc
Flexibility Needed
- Adequate hip flexion mobility
- Thoracic spine extension
Build Up First
- Master basic hip hinge pattern
- Familiarity with barbell positioning
Also known as
Smith Good Morning, Machine Good Morning, Guided Good Morning
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