Exercise guide
Smith Hip Raise
- Intermediate
- Isolation
- Rep-based
- Waist
The Smith Hip Raise is an advanced core isolation exercise that uses the vertical track of a Smith machine to provide consistent resistance during a reverse crunch, specifically targeting the lower abdominals and obliques.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a gym mat on the floor directly underneath the Smith machine bar.
- Lie on your back with your hips positioned directly under the bar and your arms flat at your sides for stability.
- Extend your legs vertically and place the arches of your feet firmly against the center of the bar.
- Carefully unlock the bar from the hooks, supporting the weight entirely with your legs.
How to do it
- Exhale and contract your abdominals to lift your sacrum and lower back off the floor, driving the bar straight upward.
- Focus on curling your pelvis toward your ribcage rather than simply pushing with your legs.
- Inhale as you slowly lower your hips back to the floor using a controlled 3-second tempo.
- Touch the floor lightly with your glutes and immediately begin the next repetition to maintain constant tension.
Form checklist
- Keep your legs as straight as possible to maximize the lever length.
- Ensure the bar travels in a perfectly vertical path without tilting.
- Avoid using your arms to press into the floor for momentum.
- Keep your head and upper back relaxed on the mat throughout the set.
Pro tips
- Think about 'peeling' your spine off the floor one vertebra at a time to maximize muscle fiber recruitment in the lower abs.
- Pause for one second at the top of the movement to emphasize the peak contraction of the obliques and rectus abdominis.
Make it harder
- Add small weight plates to the bar to increase the resistance against hip flexion.
- Perform the eccentric (lowering) phase even slower, taking 5 seconds to return to the starting position.
Frequently asked
- What muscles does the smith hip raise work?
- The smith hip raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the smith hip raise?
- The smith hip raise uses smith machine.
- Is the smith hip raise good for beginners?
- The smith hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.