Smith Hip Raise

Body Part: Waist

Muscle: Abs

Equipment: Smith Machine

Smith Hip Raise is a floor-based core and hip exercise done with your heels or midfoot on a fixed Smith machine bar. You lie on your back under the bar, set your feet on the bar, and curl your pelvis upward so the hips leave the floor while the shoulders stay grounded. The fixed bar gives the movement a very controlled path, which makes it easier to focus on spinal position, breathing, and abdominal tension.

The exercise is mainly an abdominal movement, even though the hips and legs contribute to the action. The primary work centers on the rectus abdominis, with the obliques, hip flexors, and deep core helping to control the tuck and stabilize the pelvis. That is why the setup matters so much: if the feet are too high, too low, or too far forward, the set can shift away from the abs and into the low back or hip flexors.

A clean rep starts with the lower back gently settled into the floor and the ribs kept down. From there, you exhale, brace, and press the feet into the bar to lift the hips without flaring the chest or over-arching the spine. The goal is not to throw the legs upward. The goal is to roll the pelvis up, keep the torso organized, and return under control so the abs stay loaded through the whole range.

Because the bar is fixed in the Smith machine, this movement works well as a controlled accessory drill for core training, warmups, or higher-rep abdominal work. It can also be useful for beginners because the path is guided and the load is only bodyweight, but only if the bar height lets the feet stay planted comfortably and the neck stays relaxed. Short, precise reps are better than chasing a bigger range that breaks position.

Use Smith Hip Raise when you want direct abdominal work with a stable foot contact point and a simple setup. It is most effective when the pelvis stays tucked, the hips rise smoothly, and the return to the floor is slow enough that the abs keep doing the work. If the lower back starts taking over, reduce the range, adjust foot placement, or reset the bar height before continuing.

Instructions

• Set the Smith bar at a height where your heels or midfoot can rest on it while you lie flat on the floor.
• Lie on your back between the uprights and place both feet on the bar about shoulder-width apart.
• Keep your arms out to the sides on the floor and bend your knees so your shins are close to vertical.
• Set your ribs down and lightly tuck your pelvis so your lower back is settled, not arched.
• Exhale, brace your abs, and press your feet into the bar to begin lifting your hips off the floor.
• Curl the pelvis upward until your hips are the highest point and your torso forms a controlled line.
• Pause briefly at the top without letting your chest flare or your neck lift.
• Inhale and lower your hips slowly until your back and tailbone return to the floor.
• Reset the brace before the next repetition and repeat for the planned set.

Tips & Tricks

• Place the feet so you can feel pressure through the heels or midfoot without sliding on the bar.
• Keep the head and shoulders heavy on the floor; the lift should come from the pelvis, not a crunch through the neck.
• If you feel the low back arching at the top, lower less far and keep the ribs pinned down.
• A slow lowering phase usually keeps the abs working better than dropping the hips back to the floor.
• If the hamstrings cramp, move the feet slightly lower on the bar and shorten the range for a few reps.
• Press evenly through both feet so one side does not take over and twist the pelvis.
• Use a strong exhale on the way up to help keep the rib cage from opening.
• Stop the set when you can no longer control the tuck at the top position.

Frequently Asked Questions

What muscles does Smith Hip Raise train most?

It primarily targets the rectus abdominis, with the obliques, hip flexors, and deep core helping to stabilize the pelvis.

Where should my feet sit on the Smith bar?

Start with both heels or the midfoot on the bar, roughly shoulder-width apart, with the shins close to vertical.

How high should I lift my hips?

Lift until the hips are clearly off the floor and the pelvis is curled up, but do not turn it into a big low-back arch.

Should my knees stay bent the whole time?

A slight bend is fine. If the knees bend too much, the exercise can shift toward a bridge pattern instead of a controlled abdominal curl.

Why do I feel this in my hip flexors?

The feet may be too high on the bar, the range may be too large, or the ribs may be flaring so the abs cannot hold the tuck.

Is Smith Hip Raise beginner-friendly?

Yes. The fixed bar makes the setup easy to learn, but beginners should keep the range small and the pelvis controlled.

How is this different from a hip thrust?

A hip thrust is usually glute-dominant and uses the upper back on a bench, while this version is floor-based and usually emphasizes the abs more.

What is a good substitute if I do not have a Smith machine?

Try floor reverse crunches, a straight-leg hip lift on the floor, or another controlled abdominal curl variation.