Smith Machine Hip Raise

What it is

Lying on a bench with your feet positioned against the Smith Machine bar, you will raise your hips using controlled movement. This isolation exercise primarily targets your abdominal muscles, helping to build core strength and control.

Technique tips

• Position your feet securely on the bar for a stable base.
• Grip the Smith Machine frame for added stability.
• Initiate the lift by rotating your pelvis and flexing your spine.
• Maintain a slight, consistent bend in your knees throughout the raise.
• Return your hips to the bench slowly, controlling the negative phase.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.