Back · Smith Machine
Smith Bent Knee Good Morning
How to do the smith bent knee good morning, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Set the Smith bar across your upper back and stand with feet hip-width and a soft bend in your knees. Brace your core and hinge at your hips, pushing your butt back until your torso is near parallel to the floor, then drive your hips forward and squeeze your glutes to stand up.
- 1A stretch through your hamstrings and glutes as you hinge
- 2A braced core and flat back working isometrically
- 3Your glutes squeezing to drive your hips back up
Common mistakes
- Rounding your lower back; hinge from the hips
- Locking your knees; keep a soft bend
- Shifting onto your toes; stay through your midfoot
Muscles worked
The smith bent knee good morning mainly works the lower back and hamstrings, with the glutes assisting.
- Lower BackPrimary
- HamstringsPrimary
- GlutesSupport
- Upper AbsMinor
- QuadsMinor
Kovo programs the smith bent knee good morning for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.