How to do a Smith Machine Hip Raise
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Workouts with Smith Machine Hip Raise
Target muscles worked
Instructions for Proper Form
Smith Machine Hip Raise is a variation on the standard Hip Thrust. This compound exercise primarily targets your glutes and hamstrings. The use of a Smith Machine provides more stability and restricts your range of motion, allowing you to focus on exertion rather than stabilization. This makes it an ideal choice for building strength and muscle mass in your glutes.
- Lie your back onto a bench racking the smith machine bar at arm length height.
- Flex your knees up towards your chest to place the middle of your feet on the bar shoulder-width apart.
- Brace your core to keep your spine neutral before unhooking the bar and extending your legs vertical to the floor.
- With your legs extended and knees slightly bent and grabbing the bench to secure yourself, flex your pelvis up towards the bottom of your rib cage to raise the bar.
- Once your lower back comes off the bench, return to the starting position.
Alternatives & Variations to Smith Machine Hip Raise
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 1,660 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
2. Smith Machine Glute Bridge
61.1 mSCORESWAPPED 1,407 TIMESThis exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.
- Intermediate
- Glutes
- Flat Bench
- Smith Machine
3. Glute Kickback Machine
94.6 mSCORESWAPPED 800 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
4. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 667 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
5. Cable Hip Extension
89.9 mSCORESWAPPED 599 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
6. Cable Pull Through
89.6 mSCORESWAPPED 582 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
7. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 529 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
8. Hip Thrust
97 mSCORESWAPPED 506 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.