Smith Hip Raise
Also known as: smith machine hip raise
Smith Hip Raise is ready for real load and honest reps and fits at the end of any workout.
How to do Smith Hip Raise
- Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- Place your hands on the barbell, slightly wider than shoulder-width apart.
- Engage your core and glutes, then push through your heels to raise your hips off the ground.
- Continue lifting until your body forms a straight line from your knees to your shoulders.
- Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Smith Hip Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Hip Raise Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Smith Hip Raise
Swap Smith Hip Raise For
Smith Hip Raise — Frequently Asked Questions
How do you do the Smith Hip Raise?
Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. Place your hands on the barbell, slightly wider than shoulder-width apart. Engage your core and glutes, then push through your heels to raise your hips off the ground. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Hip Raise work?
The Smith Hip Raise primarily targets the abs. It is classified as a core exercise and is performed with a Smith machine.
How many sets and reps of the Smith Hip Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Hip Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Hip Raise?
Try the Band Standing Twisting Crunch, Cable Russian Twists (on Stability Ball) or the Assisted Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Hip Raise the same as the smith machine hip raise?
Yes. The Smith Hip Raise is also commonly called the smith machine hip raise. Different gyms and training programs label it differently, but "smith machine hip raise" refer to this same movement.
