Waist Exercise · Smith Machine

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Smith Hip Raise

Category

Waist

Equipment

Smith Machine

Target

Abs

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

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. Grip the barbell slightly wider than shoulder-width.
3. Brace your core and glutes, then push through your heels to lift your hips off the floor.
4. Keep lifting until your body forms a straight line from knees to shoulders.
5. Hold briefly at the top, then slowly lower your hips back to start.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Biomechanical & Joint Load Cues

Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers.

Common Mechanical Mistakes & Form Errors to Avoid

• Pulling on the Neck / Cervical Spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.
• Arching Lower Back Under Load: Allowing the lumbar spine to hyperextend during leg raises shifts work to the psoas hip flexors and pinches facet joints.
• Rushing Through Reps: Using fast bouncing tempo bypasses deep transverse abdominis engagement; slow reps with a full exhale build real core strength.

Proper Breathing Patterns & Core Engagement

Exhale completely during spinal flexion or maximal tension to maximize abdominal contraction; inhale on controlled return.

Injury Modification & Joint Safety

Individuals with lumbar disc herniations should prioritize isometric anti-extension (planks, dead bugs) over repetitive loaded spinal flexion. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

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 Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

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

Equipment Alternatives

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

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Smith Hip Raise work?

The Smith Hip Raise primarily targets the abs as the primary agonist. Synergist assistance is provided by the glutes along with the hamstrings. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Smith Hip Raise?

The Smith Hip Raise is performed using a smith machine. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Smith Hip Raise?

The most frequent error is pulling on the neck / cervical spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Smith Hip Raise?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Smith Hip Raise?

If you don't have access to a smith machine, the Arms Overhead Full Sit-Up (male) targets the same abs using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.