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Smith Machine Hip Raise

The Smith Machine Hip Raise primarily targets your Abdominals. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Abdominals

How to perform Smith Machine Hip Raise

  1. Step 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. Step 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. Step 3. After a brief pause, return the hips to the bench.
  4. Step 4. Repeat for the desired number of repetitions.

Frequently asked questions

Which muscles are primarily targeted during the Smith machine hip raise?

The movement primarily targets the rectus abdominis, specifically focusing on the lower fibers. The Smith machine provides a fixed path that allows for greater stability and isolation of the core muscles.

How should I position my body to ensure proper form?

Lie on the floor with your hips directly under the bar and your feet flat against it. Maintain a slight bend in the knees and focus on curling your pelvis toward your ribs rather than just pushing the weight up.

What is a common mistake to avoid during this exercise?

Avoid using excessive momentum or arching the lower back off the floor. Ensure the movement is controlled and driven by abdominal contraction rather than leg drive or swinging.

How can a beginner modify this exercise if the bar weight is too heavy?

Beginners should perform unweighted lying leg raises or reverse crunches to build foundational core strength. Once you can complete three sets of fifteen bodyweight reps with control, transition to the Smith machine.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions with a slow eccentric phase. Focus on the mind-muscle connection and maintain a high level of tension throughout the entire range of motion.

Sample sets & reps for Smith Machine Hip Raise

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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