How to do the Smith Hip Raise
Smith Hip Raise is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Smith Hip Raise demonstration · © GymiaFit
Smith Hip Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Smith Hip Raise step by step
- 1Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- 2Place your hands on the barbell, slightly wider than shoulder-width apart.
- 3Engage your core and glutes, then push through your heels to raise your hips off the ground.
- 4Continue lifting until your body forms a straight line from your knees to your shoulders.
- 5Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Hip Raise — questions
What muscles does the Smith Hip Raise work?
The Smith Hip Raise primarily targets the Abs. It also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Smith Hip Raise?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Hip Raise suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Hip Raise?
Barbell Rollerout, Barbell Rollerout From Bench, Barbell Seated Twist train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Hip Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.