Smith Machine Hip Raise
The Smith Machine Hip Raise isolates the Abdominals through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Smith Machine Hip Raise
- 1
Position 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.
- 2
Initiate 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.
- 3
After a brief pause, return the hips to the bench.
- 4
Repeat for the desired number of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Smith Machine Hip Raise work?
The Smith Machine Hip Raise primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Smith Machine Hip Raise good for beginners?
Yes, the Smith Machine Hip Raise is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Smith Machine Hip Raise?
You need machine to perform the Smith Machine Hip Raise. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.