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Smith Machine Good Morning
A smith machine hinge targeting the hamstrings, glutes, and lower back to build posterior chain strength and stability with a guided bar path.
About Exercise
Equipment
Smith Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Lower Back
7/10Erector Spinae
Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Allow enough rest to maintain a rigid spine on subsequent sets.
How to Perform
Set the Smith machine bar to mid-chest height. Position yourself under the bar so it rests across your upper traps, unrack it, and step slightly forward with feet hip-width apart.
- Stand tall with a slight bend in your knees and a neutral spine.
- Initiate the movement by pushing your hips back as far as possible.
- Lower your torso until it is nearly parallel to the floor or you feel a deep hamstring stretch.
- Maintain a flat back and keep the bar in contact with your shoulders throughout.
- Drive your hips forward to return to the starting standing position.
- Squeeze your glutes at the top of the movement.
Coaching Tips
Form Cues
- Hips back
- Chest up
- Soft knees
- Feel the stretch
- Push the floor away
Breathing
Inhale and brace your core before hinging; exhale as you drive your hips forward to return to the start.
Tempo
3-1-1
Range of Motion
Hinge until your torso is approximately parallel to the floor or until hamstring flexibility limits further hip travel without rounding the back.
Safety
Safety Notes
- Ensure the safety stoppers on the Smith machine are set at a height just below your lowest point of execution.
- Avoid this exercise if you have acute lower back pain.
Spotting
Not recommended; use the Smith machine's safety catches to prevent the bar from dropping too low.
Common Mistakes
- Rounding the lower back
- Squatting the weight instead of hinging
- Bending the knees too much
- Going too heavy and losing spinal neutrality
When to Avoid
- Disc herniation
- Acute lower back strain
- Severe hamstring tear
Flexibility Needed
- Hip flexion
- Hamstring flexibility
- Shoulder external rotation
Build Up First
- Hip hinge competency
Also known as
Guided Good Morning, Smith Machine Hip Hinge
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