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Exercise

Smith Machine Hip Raise

Also known as: smith reverse crunch, smith machine lower ab, smith hip lift, smith hip raise

Smith Machine Hip Raise — position 1Smith Machine Hip Raise — position 2

Smith Machine Hip Raise is a isolation exercise for the abdominals. Main target: lower abs. Equipment: smith machine.

EquipmentSmith machine
TypeIsolation
MovementPull
CategoryStrength

Muscles worked

Muscles worked in the Smith Machine Hip Raise: primary in bright, secondary in light
Primary
Lower abs

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.

Alternatives with other equipment

Hanging Leg Raise
Bodyweight
Lower abs
Cable Reverse Crunch
Cable
Lower abs
Knee/Hip Raise On Parallel Bars
Other
Lower abs
Exercise Ball Pull-In
Exercise ball
Lower abs
Ab Crunch Machine
Machine
Upper abs
Barbell Side Bend
Barbell
Obliques
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