Exercise technique

smith hip raise

The smith hip raise is an exercise performed on a smith machine that primarily targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves raising the hips off the ground while keeping the body aligned, engaging the core and lower body.

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How do you perform this exercise?

  1. Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
  2. Place your hands on the barbell, slightly wider than shoulder-width apart.
  3. Engage your core and glutes, then push through your heels to raise your hips off the ground.
  4. Continue lifting until your body forms a straight line from your knees to your shoulders.
  5. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Which other muscles are involved?

Glutes, Hamstrings.

How do you log your sets?

How do you track progressive overload?

Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.

Alternatives to explore

hip raise (bent knee)

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hanging leg hip raise

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toe touch sit (wall)

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incline leg hip raise (leg straight)

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roll overs into v sits

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medicine ball crunch

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