TETSU45° Side Bend vs Smith Hip Raise
The 45° Side Bend and the Smith Hip Raise both train the abs as their primary muscle. The 45° Side Bend is bodyweight-only while the Smith Hip Raise uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| 45° Side Bend | Smith Hip Raise | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | glutes and hamstrings |
| Equipment | bodyweight | smith machine |
| Steps in our guide | 5 | 6 |
How each one starts
45° Side Bend — first steps
- Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
Smith Hip Raise — first steps
- 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.
Full step-by-step guides are linked below.
Which should you choose?
The 45° Side Bend needs no equipment and scales through leverage, tempo and reps. The Smith Hip Raise fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the 45° Side Bend better than the Smith Hip Raise?
Neither is universally better — both train the abs as the primary mover. The 45° Side Bend needs no equipment and scales through leverage, tempo and reps, while the Smith Hip Raise fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the 45° Side Bend and the Smith Hip Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the 45° Side Bend and the Smith Hip Raise work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques for the 45° Side Bend versus glutes and hamstrings for the Smith Hip Raise.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.