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Smith Machine Hip Raise

A beginner strength exercise for the abs, done with a machine.

Smith Machine Hip Raise: starting positionSmith Machine Hip Raise: finishing position
Main muscles
Abs
Equipment
Machine
Level
Beginner
Type
Isolation
Movement
Pull

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.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Hip Raise

Questions

What muscles does the Smith Machine Hip Raise work?

Mainly the abs.

Is the Smith Machine Hip Raise good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Hip Raise?

Good alternatives that train the abs: Ab Crunch Machine, Alternate Heel Touchers, Barbell Side Bend or Bosu Ball Cable Crunch With Side Bends.

How many sets and reps of the Smith Machine Hip Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).