TETSUSmith Hip Raise
The Smith Hip Raise is a smith machine exercise for the core that primarily targets the abs, with the glutes and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to 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.
- 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.
Common questions
What muscles does the Smith Hip Raise work?
The Smith Hip Raise primarily targets the abs. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Smith Hip Raise?
You need a smith machine to perform the Smith Hip Raise.
How many sets and reps of the Smith Hip Raise should I do?
3 to 4 sets of 10 to 15 controlled reps of the Smith Hip Raise suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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