Legs / Intermediate / Compound (multi-joint)

Smith Machine Good Morning

A hip hinge with a Smith machine bar on the back that strengthens the hamstrings, glutes and spinal erectors.

At a glance

Primary

Hamstrings, Lower back (erectors), Glutes

Secondary

Upper back (rhomboids, mid/lower traps), Abs

Equipment

Smith machine

Movement pattern

Hip hinge, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Stand in a Smith machine with the bar across your upper back and feet hip-width apart.
2. Unrack the bar and soften your knees slightly.
3. Keeping your back straight, hinge at the hips until your torso is nearly parallel to the floor.
4. Drive your hips forward to return to standing.

Tips

• Keep your spine neutral; do not round.
• Start light and increase range gradually.

Common mistakes

• ✗ Going heavy on an exercise meant to be moderate.

  Why it hurts: The bar sits far from the hip on a long lever, so small technique lapses load the lower back heavily.

  ✓ Instead: Use light to moderate loads and slow reps; treat it as an accessory, not a max lift.

• ✗ Looking up and cranking the neck.

  Why it hurts: The neck extends under the bar and the lower back tends to follow into over-arching.

  ✓ Instead: Keep the gaze a couple of metres in front of your feet so the head stays in line with the spine.

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