Pro Training Series Officially Launch! Shop Now
Athlete having a post-workout snack while sitting in the gym.
·

How to Do Good Mornings on Smith Machine: A Complete Guide

Seeking a robust exercise that targets your lower back, hamstrings, and glutes? Look no further than the Good Morning exercise performed on a Smith Machine. Renowned for its effectiveness in building strength and enhancing flexibility, this exercise is a staple in the routines of both beginners and seasoned athletes. However, the unique form and execution required demand a comprehensive guide to ensure safety and maximize benefits. This article promises to be your beacon, illuminating the path to mastering Good Mornings on the Smith Machine.

Shop and Begin Your Fitness Journeyat Major Fitness - Enjoy 24 Install-ment Plans Now!

Understanding the Good Morning Exercise

The Good Morning exercise is a weightlifting movement designed primarily to strengthen the lower back, hamstrings, and glutes. Named for its resemblance to the motion of bowing forward to say 'good morning,' this exercise is a powerful tool for enhancing your posterior chain strength. When performed on a Smith Machine, the exercise offers added stability and precision, making it accessible for individuals at various fitness levels.

Benefits of Good Mornings on Smith Machine

  • Enhanced Lower Back Strength: Targeting the erector spinae, Good Mornings contributes significantly to a stronger, more resilient back.
  • Improved Posture: By fortifying the muscles involved in maintaining posture, this exercise helps correct and improve full-body alignment.
  • Increased Hamstrings and Glutes Activation: The movement engages the hamstrings and glutes intensely, promoting muscle growth and strength.
  • Stabilization and Balance: Using the Smith Machine adds an element of stability, aiding in balance improvement and ensuring safer execution.

Step-by-Step Guide to Performing Good Mornings on Smith Machine

Mastering the Good Morning exercise on a Smith Machine requires attention to detail and adherence to proper form. Follow this step-by-step guide to ensure optimal performance and safety.

  1. Setting Up: Start by adjusting the Smith Machine bar to about shoulder height. Stand with your feet shoulder-width apart, toes slightly pointing outward.
  2. Positioning: Duck under the bar so that it rests comfortably across your shoulders, slightly below the neck. Grasp the bar with both hands at about shoulder-width apart for stability.
  3. Execution: With your spine neutral and core engaged, slowly bend at the hips to lower your torso forward. Keep your back straight, and bend as far as your flexibility allows without compromising form. Pause briefly at the bottom of the movement.
  4. Returning: Push through your heels, engaging your hamstrings and glutes to return to the starting position. Keep the movement controlled and ensure the bar moves vertically along the tracks of the Smith Machine.
  5. Repetition: Aim for 3-4 sets of 8-12 repetitions, adjusting the weight according to your fitness level and goals.

Common Mistakes to Avoid

Avoiding common mistakes is crucial for preventing injuries and ensuring the effectiveness of the Good Morning exercise. Here are a few to keep in mind:

  • Arching or Rounding the Back: Maintain a neutral spine throughout the exercise to avoid strain on the back.
  • Overextending: Do not lower your torso beyond your flexibility limit as it may lead to injury. Work within your own range of motion.
  • Rushing Through Reps: Perform each repetition with control, focusing on the muscle contractions rather than speed.
  • Incorrect Weight: Starting with too much weight can compromise your form. Begin with a lighter load and gradually increase as you become more comfortable with the exercise.

The Good Morning exercise on a Smith Machine is a dynamic move that promises to strengthen and sculpt your lower back, hamstrings, and glutes. With precise execution and mindful practice, you'll unlock the potential to elevate your fitness regime, ensuring a blend of safety, efficiency, and effectiveness. Embrace the journey towards a stronger, more flexible you by incorporating Good Mornings into your workout routine today.

Back to blog

Best sellers

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym Major Fitness smith machine home gym spirit b52

Major Fitness Spirit B52 All-In-One Smith Machine Home Gym

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,499.99
From $1,499.99
$1,499.99
Major Fitness F22 Power Rack All-In-One Home Gym Major Fitness F22 Power Rack All-In-One Home Gym

Major Fitness F22 Power Rack All-In-One Home Gym

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $929.99
From $929.99
$929.99
Major Fitness Lightning F35 Wall-Mount Folding All-In-One Power Rack Home Gym Major Fitness home gym power rack lightning f35 black front view

Major Fitness Lightning F35 Wall-Mount Folding All-In-One Power Rack Home Gym

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $949.99
From $949.99
$949.99
Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Major Fitness Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

An Expertly Crafted Gym Bench  The PLT01 weight bench has everything fitness enthusiasts want in a workout bench. It’s easily adjustable, allowing you to do a diverse array of incline, decline, and flat exercises at different angles when you pair this bench with a weight set. It’s also made with highly durable metals and with meticulous attention paid to construction and design, so you can workout confidently knowing that this gym bench is built to last! On top of that, it has a staggeringly high weight capacity of 1300 pounds! Finally, the PLT01 adjustable weight bench is made with comfort and ergonomics in mind. Its padding is made to withstand intense wear and tear as well as sweat, and it’s built to be intuitively and easily altered. This bench with a weight set can last a lifetime and you’ll never need or want another one! Support Your Fitness Journey With Benches and Dumbbells Weight benches and dumbbells are the bread and butter of countless different exercises for virtually every part of the body. Whether you’re doing incline bench presses, decline dumbbell presses, bent over dumbbell rows, or seated curls, you’re going to need either a weight bench or dumbbells or both. Playing such a central role in so many exercise routines, Major Fitness strives to provide high-quality products that reflect that importance. That’s why we go the extra mile to make sure our benches with weight sets are built for the long haul. All of our benches and dumbbells are made with high-quality, durable materials and are designed as well as tested to make sure that they can withstand intense use!  When it comes to our commitment to quality, don’t just take our word for it! Major Fitness is committed to providing our customers top-of-the-line home gym equipment, made with durable materials and exceptional attention to detail, all for a competitive price. We take pride in our high rated customer reviews and welcome you to take a look at what our many satisfied customers have to say about our products.
From $219.99
From $219.99
$259.99
Major Fitness Rack Mounted Leg Extension Major Fitness Rack Mounted Leg Extension

Major Fitness Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
$389.99
$389.99
$389.99
Major Fitness Rubber Flooring Gym Mats 0.31" Thickness Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Major Fitness Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity：16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
$316.99
$316.99
Major Fitness 4ft Olympic EZ Curl Barbell Major Fitness 4ft Olympic EZ Curl Barbell

Major Fitness 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
$119.99
$119.99
$149.99

Recommended

Rebuilding Together: How We’re Supporting First Responders & Communities
Raymond Cai·
Rebuilding Together: How We’re Supporting First Responders & Communities
Read more
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2025 Major Fitness. All Rights Reserved.
© 2022-2025 Major Fitness. All Rights Reserved.