Smith Machine Hip Raise
Muscles worked
Instructions
- 1Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
- 2Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
- 3After a brief pause, return the hips to the bench.
- 4Repeat for the desired number of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Smith Machine Hip Raise
This hip raise is performed lying on a bench with your feet braced against the Smith machine bar, which guides the movement safely while providing a stable anchor point to lift the hips from. By tilting the pelvis and flexing the spine, you lift the hips off the bench in a motion similar to the classic hip raise, but with vertical guidance that limits unwanted swaying. This added control makes the exercise accessible even with a moderate load, while effectively targeting the lower abs and engaging the glutes as support. It's a solid option for anyone wanting to train pelvic flexion with a more secure setup than bodyweight variations.
check_circleBenefits
- check_circleEffectively targets the lower abs
- check_circleThe Smith machine guidance keeps the movement secure
- check_circleEngages the glutes as a supporting muscle
- check_circleAllows precise control over range of motion
lightbulbExecution tips
- lightbulbBrace your feet firmly against the bar before starting
- lightbulbTilt the pelvis rather than pushing with the legs
- lightbulbKeep a slight knee bend throughout the movement
- lightbulbEngage the abs at the top of the motion
warningCommon mistakes
- warningPushing with the legs instead of tilting the pelvis
- warningFully locking out the knees
- warningUsing too heavy a load, which prevents feeling the ab contraction
- warningRushing through reps without holding the top position
helpFrequently asked questions
How much weight should I load on the bar initially?expand_more
Start with no plates or a very light load: the exercise targets abdominal contraction first, not raw strength.
How is this different from a regular hip raise?expand_more
The Smith machine guidance stabilizes the movement and limits compensation, helping better isolate the abs.
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