Smith Machine Hip Raise

Smith Machine Hip Raise is a isolation strength exercise using machine that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

How to do it

1. Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
2. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
3. After a brief pause, return the hips to the bench.
4. Repeat for the desired number of repetitions.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Smith Machine Hip Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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