PlanWorkouts

Exercise 0756 · REF CqhoytW

Smith Hip Raise exercise animation

Smith Hip Raise

Category
Waist
Equipment
Smith Machine
Target
Abs

Using the Smith bar as a fixed anchor for hip thrusts lets you load the glutes heavier than bodyweight while keeping the bar from rolling, which is normally the biggest annoyance of barbell hip thrusts. It's a practical fix for anyone who's dealt with the bar migrating during a heavy set. The core still has to brace hard to keep the ribs from flaring as the hips extend.

How to Do the Smith Hip Raise

  1. Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
  2. Place your hands on the barbell, slightly wider than shoulder-width apart.
  3. Engage your core and glutes, then push through your heels to raise your hips off the ground.
  4. Continue lifting until your body forms a straight line from your knees to your shoulders.
  5. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Hip Raise primarily targets the Abs, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have smith machine? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Smith Hip Raise work?
The Smith Hip Raise primarily targets the abs, with the glutes and hamstrings assisting.
What equipment do I need for the Smith Hip Raise?
The Smith Hip Raise is done with a smith machine.
What's a good alternative to the Smith Hip Raise?
If you don't have access to a smith machine, the 3/4 Sit-Up targets the same abs using body weight instead.