Exercise guide · Intermediate · Compound

Smith Hip Raise: How to Do It & Muscles Worked

The smith hip raise is an exercise performed on a smith machine that primarily targets the abdominal muscles, with secondary emphasis on the glutes and hamstrings. It involves raising the hips off the ground while keeping the body aligned, engaging the core and lower body.

Primary muscles
Abs
Secondary muscles
Hamstrings , Glutes
Equipment
Smith Machine
Level · type
Intermediate · Compound
Demonstration of the smith hip raise
Front view: muscles worked by the smith hip raise. Primary: abs. Secondary: hamstrings and glutes.
Back view: muscles worked by the smith hip raise. Primary: abs. Secondary: hamstrings and glutes.
Primary Secondary

How to do the smith hip raise

  1. Step 1: Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
  2. Step 2: Place your hands on the barbell, slightly wider than shoulder-width apart.
  3. Step 3: Engage your core and glutes, then push through your heels to raise your hips off the ground.
  4. Step 4: Continue lifting until your body forms a straight line from your knees to your shoulders.
  5. Step 5: Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith hip raise by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Hip Raise alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.