Smith Machine Hip Raise
How to do the Smith Machine Hip Raise
- 1
Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
- 2
Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
- 3
After a brief pause, return the hips to the bench.
- 4
Repeat for the desired number of repetitions.
How to program the Smith Machine Hip Raise
Sets and reps
As an isolation movement, the Smith Machine Hip Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Smith Machine Hip Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Smith Machine Hip Raise work?
The Smith Machine Hip Raise primarily targets the Abdominals.
What equipment do I need for the Smith Machine Hip Raise?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Hip Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
