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All exercises

Smith hip raise

Intermediate

Smith hip raise is a isolation smith machine exercise for the abs, also working the glutes and hamstrings.

What it works

Primary muscle

Abs

Also works

GlutesHamstrings

Equipment
Smith machine
Movement
Core
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

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

What to do instead

  • Hip raise (bent knee)Bodyweight
  • Hanging leg hip raiseBodyweight
  • Toe touch sit (wall)Bodyweight
  • Incline leg hip raise (leg straight)Bodyweight
  • Roll overs into v sitsBodyweight
  • Medicine ball crunchOther

Easier variations

  • Seated side crunch (wall)Bodyweight
  • Hip raise (bent knee)Bodyweight
  • Lying leg-hip raiseBodyweight
  • Bicycle crunchBodyweight

Harder variations

  • Roll overs into v sitsBodyweight
  • Weighted hanging leg-hip raiseWeight plate
  • Hanging straight leg hip raiseBodyweight
  • Hanging straight twisting leg hip raiseBodyweight
Logged today · 90 seconds restSmith hip raise

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