VARIATIONS
Kneeling Smith Machine Good Morning
This isolation movement targets the lower back and hamstrings by hinging at the hips against a fixed vertical path while kneeling. The Smith machine stabilizes the bar, allowing you to focus purely on the posterior chain stretch and contraction.
HOW TO DO IT
- Kneel under the bar and rest it across your upper traps.
- Unlock the safety hooks and kneel with knees hip-width apart.
- Keep your hips directly above your knees and your spine strictly neutral.
- Hinge at the hips to lower your torso until parallel to the floor.
- Drive your hips forward to return to the starting position.
- Re-rack the bar securely after completing your set.
COMMON MISTAKES
- Rounding the lower back instead of keeping it flat.
- Sitting back into the heels, turning the move into a squat.
- Dropping the head and looking down during the hinge.
- Using momentum to bounce out of the bottom position.
TIPS
- Push your hips back as if closing a car door with your butt.
- Maintain a proud chest throughout the entire range of motion.
- Feel the stretch in your hamstrings rather than pulling with your lower back.
SAFETY
- Never round your spine under load to avoid disc injury.
- Ensure the safety stops are set just below your lowest range of motion.
DETAILS
- Muscles
- Lower BackHamstringsBack
- Equipment
- Smith Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Body position
- Kneeling
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated