Smith Hip Raise

Strengthen your core with the Smith Hip Raise. This effective exercise targets your rectus abdominis, building strength and definition in your waist.

IntermediateWaist Smith machine

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Smith Hip Raise

Compound

Lying leg hip raise

Waist · Body weight

Intermediate

Compound

Leg Raise Hip Lift with Head up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Hanging Leg Hip Raise

Waist · Iliopsoas · Body weight

Intermediate

Description

A Smith Hip Raise is a lower-body exercise that targets the glutes and hamstrings. It is performed on a Smith Machine, with the body at a diagonal angle and the barbell resting on the hips.

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How to do Smith Hip Raise

01
Setup
Lie supine on the floor directly under the Smith machine bar, positioning the bar across your lower abdomen or hips. Ensure your knees are bent and feet are flat on the floor, about hip-width apart.
02
Setup
Unlock the Smith machine bar and ensure it's resting securely on your hips, possibly using a pad for comfort. Your arms can be placed by your sides or lightly holding the machine frame for stability.
03
Exhale and engage your rectus abdominis, slowly curling your pelvis upwards off the floor, lifting your lower back until your hips are fully flexed. Focus on bringing your knees towards your chest, not just lifting your hips straight up.
04
Hold the peak contraction briefly, squeezing your abdominal muscles.
05
Inhale as you slowly and controlledly lower your hips back to the starting position, allowing your lower back to gently touch the floor without completely relaxing tension in your core.

Tips

Focus on pelvic tilt: Instead of just pushing your hips up, concentrate on tilting your pelvis backward and curling your spine off the floor segment by segment to maximize rectus abdominis engagement.
Control the descent: Avoid letting gravity drop your hips quickly; maintain constant tension on your abs by controlling the entire lowering phase to enhance muscle growth.
Breathing pattern: Exhale forcefully as you lift your hips to aid in a stronger abdominal contraction, and inhale deeply as you return to the start.
Mind-muscle connection: Actively squeeze your abs throughout the entire movement, visualizing the rectus abdominis shortening and lengthening.

Common mistakes

Using momentum: Avoid swinging your legs or using your glutes excessively to lift the bar; instead, focus on a slow, controlled abdominal curl.
Arching the lower back: Do not arch your lower back off the floor at the top of the movement; ensure your core remains engaged to prevent hyperextension and potential strain.
Lifting too high: Raising your hips too high can shift tension from the abs to the lower back; only lift until your hips are fully flexed and you feel a strong contraction in your rectus abdominis.

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Questions

What muscles does Smith Hip Raise work?

Smith Hip Raise primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is Smith Hip Raise good for beginners?

Smith Hip Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Hip Raise?

You need Smith machine to perform Smith Hip Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Hip Raise?

Focus on pelvic tilt: Instead of just pushing your hips up, concentrate on tilting your pelvis backward and curling your spine off the floor segment by segment to maximize rectus abdominis engagement. Control the descent: Avoid letting gravity drop your hips quickly; maintain constant tension on your abs by controlling the entire lowering phase to enhance muscle growth. Breathing pattern: Exhale forcefully as you lift your hips to aid in a stronger abdominal contraction, and inhale deeply as you return to the start. Mind-muscle connection: Actively squeeze your abs throughout the entire movement, visualizing the rectus abdominis shortening and lengthening.

What are common mistakes when doing Smith Hip Raise?

Using momentum: Avoid swinging your legs or using your glutes excessively to lift the bar; instead, focus on a slow, controlled abdominal curl. Arching the lower back: Do not arch your lower back off the floor at the top of the movement; ensure your core remains engaged to prevent hyperextension and potential strain. Lifting too high: Raising your hips too high can shift tension from the abs to the lower back; only lift until your hips are fully flexed and you feel a strong contraction in your rectus abdominis.