Smith Hip Raise
Description
The Smith hip raise is a hip thrust variation performed using the Smith machine bar across the hips. The fixed bar path provides stability and the machine setup makes loading and unloading easier than a barbell hip thrust. It builds heavy glute strength with reduced setup time.
Muscle Group
Equipment Required
Smith Hip Raise Instructions
- Set the Smith machine bar at a low height appropriate for hip thrusts.
- Position a bench under the bar perpendicular to the rack.
- Sit on the floor with your upper back against the bench.
- Position the bar across your hips. Use a pad if needed for comfort.
- Plant your feet flat with knees bent.
- Brace your core and pin your shoulders to the bench.
- Drive your hips up by squeezing your glutes hard.
- Lower your hips back down with control.
Smith Hip Raise Form & Visual
Smith Hip Raise Benefits
- Heavy glute loading
- Smith fixed bar path provides stability
- Easier setup than barbell hip thrust
- Builds glute size and strength
- Useful for hypertrophy training
- Strong hip extension work
Smith Hip Raise Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
Smith Hip Raise Variations & Alternatives
- Hip Thrust
- Glute Bridge
- Barbell Hip Thrust
- Dumbbell Hip Thrust
