Male

Smith Bent Knee Good morning

Muscles involved

Back

Glutes

Hamstrings

Adding the Smith Bent Knee Good morning to your training regimen builds an indestructible posterior chain that transfers seamlessly to real-world athletic performance. Utilizing the fixed trajectory of the machine allows you to load your hamstrings, glutes, and lower back with unmatched stability and control. This hinge pattern enhances hip extension power, giving you a noticeable boost in explosive sprinting, jumping height, and overall core rigidity during heavy compound lifts. By solidifying the bridge between your upper and lower body, you create a robust structure that resists lower back fatigue, refines your posture, and raises your total athletic capacity significantly inside and outside the gym.

How to do it

1. Stand under a Smith machine with the bar over your shoulders and a wide grip. 2. Bend your torso forward from the hips until parallel to the floor. 3. Slightly bend your knees during the descent. 4. Return to the starting position, keeping your back straight.

Equipment required

Máquina

Muscles worked

Tips

- Keep your back straight throughout the forward bend. - Slightly bend your knees to protect your lower back. - Contract glutes and lower back to return to the starting position.