Struggling to master good mornings or looking for a safer, more controlled way to boost your hamstring strength? You’re not alone—this classic move can feel intimidating, especially when balancing a heavy barbell. That’s where the Smith machine comes in, offering stability while still delivering results.
In this article, you’ll discover how to perform good mornings on the Smith machine, step-by-step instructions, key tips for form, and common mistakes to avoid for the best results.
Related Video
How to Do Good Mornings on a Smith Machine: A Complete Guide
If you’re looking to build a strong posterior chain—your glutes, hamstrings, and lower back—good mornings are a powerhouse move. Incorporating the Smith machine adds unique benefits, offering stability and safety while still challenging your muscles. Let’s break down how to perform Smith machine good mornings effectively, why you should add them to your routine, and tips to master perfect technique.
What Are Smith Machine Good Mornings?
Smith machine good mornings are a variation of the classic good morning exercise. The movement involves hinging at your hips with a barbell placed across your upper back, mimicking the motion you’d make when standing up from bowing or getting out of bed. The Smith machine, which guides the bar through a fixed path, allows for more control and balance, making this exercise great for beginners and advanced lifters alike.
Benefits of Good Mornings on the Smith Machine
Good mornings are often underrated, but they bring a host of advantages, especially when performed on a Smith machine:
- Targeted Muscle Engagement: They zero in on your hamstrings, glutes, and lower back, stimulating major growth and strength.
- Improved Hip Hinge Mechanics: Practicing good mornings perfects your hip hinge—an essential movement for squats, deadlifts, and athletic activity.
- Progressive Loading Safely: The Smith machine’s fixed track reduces risk, letting you focus on increasing weight confidently.
- Enhanced Balance and Stability: The guided bar path assists with form, keeping you stable and aligned.
- Versatile for All Levels: Whether you’re new to lifting or seasoned, you can adjust resistance and focus to match your experience.
Step-by-Step: How To Do Good Mornings on a Smith Machine
Performing this movement correctly is key to results and safety. Follow these steps to master the technique:
1. Set Up the Bar
- Adjust the Smith machine bar to about shoulder height.
- Add an appropriate weight. Start light to practice your form.
- Stand under the bar so it rests comfortably on your upper traps (the same as you would for a squat).
- Plant your feet hip- to shoulder-width apart.
2. Find Your Foot Position
- To emphasize glute activation: set your feet slightly in front of the bar.
- To focus on hamstrings: stand with feet directly under the bar.
- Always keep your toes pointing forward or slightly outward.
3. Grip and Brace
- Grasp the bar tightly with both hands, slightly wider than shoulder-width.
- Squeeze your shoulder blades together.
- Brace your core—think about tightening as if you’re about to be gently punched in the stomach.
4. Unrack the Bar
- Stand upright, pushing up to lift the bar from the catches.
- Let the machine’s guide rails bear some of the stabilization, but keep control.
5. Perform the Hip Hinge
- Keeping a slight bend in your knees, inhale and hinge your hips backward.
- Push your glutes towards the wall behind you.
- Maintain a flat back and neutral neck throughout.
- Lower your torso until it’s about 15–30 degrees above parallel to the floor, or until you feel a good stretch in your hamstrings.
- Avoid rounding your lower back.
6. Return to Start
- Exhale as you push your hips forward, driving back up to the starting position.
- Squeeze your glutes at the top.
7. Repeat
- Perform for your chosen number of reps, typically 6–12 for strength or 12–15 for endurance.
Common Mistakes to Avoid
Getting the best results comes down to precise form. Here’s what to watch out for:
- Rounding the Lower Back: Always keep your torso rigid and flat. Rounding increases injury risk.
- Bending the Knees Too Much: A soft knee bend is needed, but turning it into a squat shifts the emphasis away from your posterior chain.
- Standing Too Upright: Ensure you’re hinging at the hips, not just leaning forward from the waist.
- Letting the Bar Roll: The bar should stay firmly on your traps, not rolled onto your neck.
- Using Too Much Weight: Start light and build up slowly as you cement your form.
Variations to Try
To keep your routine fresh and address specific goals, try these Smith machine good morning variations:
1. Bent-Knee Good Mornings
- Add a deeper knee bend to involve more glute and quadriceps activation.
2. Staggered Stance Good Mornings
- Place one foot slightly in front of the other to challenge stability and isolate each leg.
3. Paused Good Mornings
- Hold the bottom position for a 1–2 second pause to maximize time under tension.
4. Partial Range Good Mornings
- If you’re new, limit the range of motion until you build up confidence and hamstring flexibility.
Programming Smith Machine Good Mornings
Wondering how to fit this exercise into your program? Consider these approaches:
- For Strength: 3–5 sets of 6–8 reps using moderate to heavy weight.
- For Muscle Building (Hypertrophy): 3–4 sets of 8–12 reps at moderate weight.
- For Endurance: 2–3 sets of 15+ reps with lighter weight.
Include 1–2 sessions per week. Always prioritize form over heavier loads.
Practical Tips for Success
Master your Smith machine good mornings with these helpful hints:
- Warm-Up Thoroughly: Loosen up hips, hamstrings, and lower back with dynamic stretches before starting.
- Use a Pad: If the bar is uncomfortable on your back, use a foam pad or towel.
- Mirror Feedback: If possible, perform the exercise facing a mirror to monitor posture and depth.
- Controlled Tempo: Lower the bar slowly and with control; don’t bounce or rush.
- Breathe Intentionally: Inhale as you lower, exhale as you return to standing.
When to Use Smith Machine Good Mornings
You can benefit from this exercise in several scenarios:
- As a Main Lower Body Lift: On hamstring/glute-focused days as a primary strength move.
- Accessory Movement: After squats or deadlifts to further target the posterior chain.
- Rehabilitation and Prehab: The stability of the Smith machine is useful for those easing back into lifting post-injury or practicing hip hinge mechanics.
Potential Challenges and Solutions
Like all lifts, there are challenges you might face:
Flexibility Issues
- Solution: Regularly stretch your hamstrings and glutes, and start with partial range of motion.
Lower Back Fatigue
- Solution: Focus first on core strength and lifting with correct posture. Reduce load if needed and prioritize recovery.
Lack of Confidence in Technique
- Solution: Master the movement with a wooden stick or just the bar before adding plates. Ask a trainer for feedback or record yourself.
Frequently Asked Questions (FAQs)
1. How is the Smith machine good morning different from the standard barbell version?
The Smith machine version uses a guided rail to stabilize the bar. This increases safety, supports balance, and allows you to focus more on form and muscle engagement. It’s particularly helpful for beginners who may not yet have mastered bracing and balancing the barbell.
2. Which muscles do Smith machine good mornings work?
Smith machine good mornings primarily target your hamstrings, glutes, and lower back (erector spinae). They also engage your core, especially as you brace during the movement. Slight adjustments in foot position can shift the emphasis between hamstrings and glutes.
3. Are Smith machine good mornings safe for my lower back?
Yes, when performed correctly with proper form and moderate weight, Smith machine good mornings are safe for most people and can actually strengthen your lower back over time. Always keep a flat back and start with lighter loads to build strength and confidence.
4. How much weight should I use for Smith machine good mornings?
Start with just the empty bar or a very light load. Once you’re comfortable with form, gradually add weight in small increments. The movement requires strict form, so never compromise technique for heavier weights.
5. How often should I include Smith machine good mornings in my routine?
1–2 times per week is ideal for most people. Listen to your body and adjust frequency based on your overall lower body workload and recovery ability.
Final Thoughts
Smith machine good mornings are an excellent addition to any strength routine, offering a focused way to hit your posterior chain with an extra layer of safety and stability. With careful technique and consistent practice, you’ll unlock stronger glutes, hamstrings, and lower back, translating to better performance in lifts, sports, and daily life. Take your time to master the movement, and enjoy the transformational benefits this powerhouse exercise brings!