Movement overview

The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.

Step-by-step cues

1. Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
3. Unlock the bar by rotating it forward and take a step back to clear the safety stops.
4. Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
5. Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
6. Reverse the movement by driving through your heels and extending your hips to return to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a neutral spine throughout the movement to avoid lower back strain.
• Engage your core muscles to stabilize your torso and protect your spine.
• Focus on hinging at the hips rather than bending at the waist.
• Keep a slight bend in your knees to reduce stress on the joints.
• Control the descent and ascent to maximize muscle engagement and prevent injury.
• Start with a lighter weight to master form before progressing to heavier loads.
• Ensure that your feet remain flat on the ground throughout the exercise.