Smith Hip Raise

Smith Hip Raise

The Smith Hip Raise is a unique exercise that specifically targets the gluteus maximus, hamstrings, and lower back muscles. It primarily involves using a Smith machine, which provides stability and allows you to adjust the weight according to your fitness level. During the Smith Hip Raise, you start by lying face up on the ground with your feet elevated on the bar of the Smith machine. The bar should be directly above your hips, and you can place a mat or towel under your shoulders for added support. With your hands by your sides, engage your core and glutes to lift your hips off the ground, creating a straight line from your knees to your shoulders. The Smith Hip Raise is a valuable exercise for building strength and stability in the posterior chain. Engaging the glutes and hamstrings helps to improve overall lower body strength and can also enhance athletic performance. Additionally, a strong lower back is crucial for maintaining proper posture and preventing back pain. Remember, it is important to use appropriate weight and maintain proper form throughout the exercise. Make sure to start with a weight that allows you to perform the movement with control and focus on the mind-muscle connection. As you progress, you can gradually increase the weight to continue challenging your muscles. Incorporating the Smith Hip Raise into your workout routine can help you achieve a more balanced lower body, improve core stability, and enhance overall athletic performance. However, it is always recommended to consult with a fitness professional to ensure proper form and alignment.


  • Lie down face up on a flat bench with your head towards the bar.
  • Place your feet flat on the floor, shoulder-width apart.
  • Make sure your knees are bent at a 90-degree angle with your thighs parallel to the floor.
  • Grasp the bar with an overhand grip, shoulder-width apart.
  • Engage your core, glutes, and hamstrings.
  • Push through your heels, driving your hips upward towards the ceiling.
  • Continue raising your hips until your thighs and torso are in line with each other.
  • Pause for a moment at the top of the movement, squeezing your glutes.
  • Lower your hips back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes throughout the exercise.
  • Maintain a controlled and slow tempo to fully engage the targeted muscles.
  • Don't arch your back, keep it neutral throughout the movement.
  • Ensure your shoulders are relaxed and your core is engaged for stability.
  • Make sure to exhale as you lift your hips and inhale as you lower them.
  • Adjust the height of the Smith machine bar to find the most comfortable starting position for your body.
  • To intensify the exercise, hold a weight plate or dumbbell on your hips.
  • Don't rely on momentum to lift your hips; focus on using your muscles.
  • Avoid hyperextending your hips at the top of the movement, aim for a strong contraction instead.
  • Consult with a fitness professional to ensure proper form and alignment.


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