TETSUBridge Mountain Climber (Cross Body) vs Smith Hip Raise
The Bridge Mountain Climber (Cross Body) and the Smith Hip Raise both train the abs as their primary muscle. The Bridge Mountain Climber (Cross Body) 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
| Bridge Mountain Climber (Cross Body) | Smith Hip Raise | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | glutes, quadriceps, hamstrings, shoulders and triceps | glutes and hamstrings |
| Equipment | bodyweight | smith machine |
| Steps in our guide | 7 | 6 |
How each one starts
Bridge Mountain Climber (Cross Body) — first steps
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
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 Bridge Mountain Climber (Cross Body) 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 Bridge Mountain Climber (Cross Body) better than the Smith Hip Raise?
Neither is universally better — both train the abs as the primary mover. The Bridge Mountain Climber (Cross Body) 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 Bridge Mountain Climber (Cross Body) 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 Bridge Mountain Climber (Cross Body) and the Smith Hip Raise work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — glutes, quadriceps, hamstrings, shoulders and triceps for the Bridge Mountain Climber (Cross Body) 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.