Abs exercise · smith machine
Smith Hip Raise
The smith hip raise is a smith machine exercise that targets the abs, with the glutes and hamstrings assisting.
- Target muscle
- Abs
- Also works
- Glutes, hamstrings
- Equipment
- Smith machine
- Body part
- Waist
How to do the smith 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.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the abs. The glutes and hamstrings work as secondary muscles. See all ab exercises or every smith machine exercise.
