Smith Hip Raise
Expert Advice
Keep your movements controlled and focus on using your abs to lift your hips rather than swinging your legs for momentum.
How-to-do Steps
- Lie on the floor with your head under the Smith machine bar and your feet flat on the ground.
- Grasp the bar for stability and keep your arms straight.
- Engage your abs and lift your hips off the ground by pressing your heels into the floor.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Lower your hips back to the starting position without touching the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Hip Raise primarily targets the Abs, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Hip Raise work?
Smith Hip Raise primarily targets the Abs. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Hip Raise?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Hip Raise suitable for beginners?
Smith Hip Raise is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
