Smith Machine Hip Raise

A beginner strength exercise for the abs, done with a gym machine and a bench or box.

Movement guide

Smith Machine Hip Raise

Demand · source-assignedEasy (unreviewed)

Equipment requiredStrength machine + A bench or box

Muscle focusAbs

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Smith Machine Hip RaiseBeginner · Strength machine + A bench or box

Beginner grade (source-assigned).

Harder option

Captain's chair knee raise demonstrated on the 3D figure

3D demoCaptain's chair knee raiseIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
After a brief pause, return the hips to the bench.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

Strength machine + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bent-Knee Hip Raise demonstrated on the 3D figure

3D demoBent-Knee Hip RaiseBeginner · No equipment

Hanging knee raise demonstrated on the 3D figure

3D demoHanging knee raiseIntermediate · Pull-up bar

Hanging straight-leg raise demonstrated on the 3D figure

3D demoHanging straight-leg raiseAdvanced · Pull-up bar

Lying leg raise on a bench demonstrated on the 3D figure

3D demoLying leg raise on a benchBeginner · A bench or box

Barbell hip thrust demonstrated on the 3D figure

3D demoBarbell hip thrustIntermediate · A barbell + A bench or box

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

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Questions people ask

What muscles does the Smith Machine Hip Raise work?

Mainly the abs.

What equipment do I need for the Smith Machine Hip Raise?

Strength machine + A bench or box.

Is the Smith Machine Hip Raise good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Captain's chair knee raise.

How do I make the Smith Machine Hip Raise harder?

Progress to the Captain's chair knee raise, or add load, range or slower lowering once your form is solid.