Smith Machine Hip Raise

Smith Machine Hip Raise is a advanced strength - reverse trunk flexion with load beneath the feet exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Transversus abdominis
Exercise type: Advanced strength - reverse trunk flexion with load beneath the feet

Exercise technique

Setup
Secure the bench beneath the bar inside the Smith machine and set the lower safety stops.
Lying position
Lie on your back and place your soles evenly against the lightly loaded bar.
Control
Using your hands and safe assistance, unrack the bar and extend your legs with a slight knee bend.
Support
Use fixed side handles for hand support and balance.
Curl
Tilt your pelvis backward and raise your hips slightly above the bench.
Lower
Maintain your knee angle as you slowly return your hips to the pad.
Finish
Do not remove your feet until the bar is secured with assistance and safety support.

Key technique points

Try this specialized setup with a very light load.
Always set the safety bars.
Maintain sole contact throughout.
Keep the pelvic movement small.
Do not turn it into a leg press.
Do not start if you cannot safely rack the bar.

Common mistakes

Feet slipping

Do not work with narrow or slippery sole contact on the bar.

Loading without safeguards

Do not start without lower stops and a safe racking plan for the bar supported by your feet.

Pushing through the knees

Do not perform a leg press instead of curling your pelvis.

Throwing the hips upward

Do not kick the bar upward with your feet.

Rolling onto the neck

Do not raise your hips excessively and transfer your torso weight onto the back of your neck.

Releasing the bar too early

Do not remove your feet before the hooks are seated.

Frequently asked questions