Smith lying lift (on hip)

Smith lying lift (on hip)

The Smith lying lift (on hip) is a compound exercise that primarily targets the glutes, hamstrings, and lower back. This exercise is performed using a Smith machine, which provides stability and control throughout the movement. It is a popular exercise among both beginners and advanced trainees, as it allows for heavy weightlifting while minimizing the risk of injury. To execute the Smith lying lift (on hip), you would typically lie down on your back on a flat bench with your feet firmly planted on the ground. Position the bar of the Smith machine directly over your hips and grasp it with an overhand grip, slightly wider than shoulder-width apart. Engaging your core and keeping your back flat against the bench, press through your heels and lift the barbell upward until your hips are fully extended. Make sure to squeeze your glutes at the top of the movement for maximum engagement. This exercise is great for building strength and muscle in the glutes and hamstrings. It also helps improve hip stability and overall lower body strength. If you're looking to boost your athletic performance or enhance your posterior chain development, incorporating the Smith lying lift (on hip) into your fitness routine can be highly effective. Remember, always start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you get stronger and more comfortable with the movement. As with any exercise, it's essential to listen to your body, perform the exercise with strict form, and consult with a fitness professional if you have any concerns or questions.


  • Lie on your back on a weight bench with your hips resting on the bench and your feet firmly planted on the floor.
  • Ensure that the bar of the Smith Machine is positioned at hip height and place it just above your pubic bone.
  • Hold the bar with an overhand grip slightly wider than shoulder-width apart.
  • Keep your elbows locked and your arms straight throughout the exercise.
  • Lift the bar by extending your hips fully until your body is in a straight line from your knees to your shoulders.
  • Pause at the top for a brief moment and then slowly lower the bar back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise to avoid injury and maximize results.
  • Incorporate this exercise into a well-rounded strength training routine for overall muscular development.
  • Choose an appropriate weight that challenges your muscles but still allows you to maintain control and proper form.
  • Engage your core muscles while performing the exercise to enhance stability and protect your lower back.
  • Control the downward phase of the movement to fully engage the targeted muscles and reduce the risk of injury.
  • Ensure that your hip joint is properly aligned and stabilized throughout the exercise.
  • Include a proper warm-up and cool-down to prepare your body for the exercise and aid in recovery.
  • Vary the tempo of the exercise by using slow and controlled movements for greater muscle activation.
  • Gradually increase the weight or resistance to continue challenging your muscles over time.
  • Listen to your body and rest as needed to prevent overexertion and facilitate proper recovery.


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