Smith Hip Raise
Learn how to do the Smith Hip Raise with proper form and technique. This smith machine exercise primarily targets your Abs, with secondary emphasis on Glutes, Hamstrings.
How to Do the Smith Hip Raise
Follow these steps to perform the Smith Hip Raise with correct form:
- 1Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- 2Place your hands on the barbell, slightly wider than shoulder-width apart.
- 3Engage your core and glutes, then push through your heels to raise your hips off the ground.
- 4Continue lifting until your body forms a straight line from your knees to your shoulders.
- 5Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Hip Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Smith Hip Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Hip Raise work?
The Smith Hip Raise primarily targets your Abs. Secondary muscles worked include Glutes, Hamstrings. This makes it an effective exercise for developing your waist.
What equipment do I need for the Smith Hip Raise?
The Smith Hip Raise requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Hip Raise with proper form?
Start by Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart. Place your hands on the barbell, slightly wider than shoulder-width apart. Engage your core and glutes, then push through your heels to raise your hips off the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Hip Raise?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Smith Hip Raise?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Smith Hip Raise best for?
The Smith Hip Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
Track Smith Hip Raise in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS