Smith Machine Hip Raise
- Primary muscleAbs
- EquipmentSmith Machine
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Glutes, Hamstrings
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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The Smith machine's fixed bar path lets you load a hip raise with real weight and re-rack safely mid-set, which a free barbell cannot match without setup fuss. With the bar across your hips as you bridge up, every rep travels the same guided line, so progress from session to session is easy to measure.
How to do the Smith Machine Hip Raise
- Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- Place your hands on the barbell, slightly wider than shoulder-width apart.
- Engage your core and glutes, then push through your heels to raise your hips off the ground.
- Continue lifting until your body forms a straight line from your knees to your shoulders.
- Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without smith machine
Frequently asked questions
What muscles does the Smith Machine Hip Raise work?
The Smith Machine Hip Raise primarily works the abs. It also involves the glutes and hamstrings, which assist the movement and stabilise the joints.
Is the Smith Machine Hip Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Smith Machine Hip Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Smith Machine Hip Raise?
If you cannot do the Smith Machine Hip Raise, try the Bent Knee Hip Raise, the Hip Lift Hanging Knee Raise or the Incline Bench Leg Hip Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Smith Machine Hip Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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