1. Load an appropriate weight onto a Smith machine and set the bar to about shoulder height.
2. Stand under the bar and place it on your upper back, similar to where you would position the bar for a back squat.
3. Unrack the bar by lifting it off the hooks and stepping slightly forward. Keep your feet shoulder-width apart and maintain a slight bend in your knees.
4. Engage your core and maintain a neutral spine. This helps support your back during the exercise.
5. Slowly hinge at your hips and lower your torso forward until it is nearly parallel with the floor, but ensure to maintain the bend in your knees.
6. Pause briefly at the bottom of the movement with your glutes and hamstrings fully stretched.
7. Return to the starting position by extending your hips and driving through your heels, using the muscles of your posterior chain to pull you back up.
8. Complete the desired number of repetitions, ensuring that you maintain good form throughout the set.
9. After finishing the set, carefully rerack the bar by stepping back until the bar hooks securely onto the frame of the Smith machine.
Safety Tips: Start with a light weight to master the form before adding more weight. Warm up your lower back and legs with dynamic stretching or lighter exercises before performing Smith Bent Knee Good Mornings. Keep the movement controlled, especially on the downward phase, to avoid putting undue stress on your lower back. Never round your back during the exercise; keep your back straight to prevent injury. If you're new to this exercise or have any lower back issues, consider consulting a fitness professional to ensure proper form and safety.
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