Exercise guide
Smith Machine Hip Raise
The Smith Machine Hip Raise is an abdominal exercise in which the feet press against the guided bar while the pelvis curls away from a bench. The abdominals control the small hip-lifting movement.
Training context
Keeping the Smith Hip Raise Controlled
This is an unconventional setup because the feet support a loaded, unlocked bar. The safeties must be positioned to prevent the bar from descending onto the lifter, and the soles need secure contact.
Use minimal resistance and a small pelvic curl. A reverse crunch on a bench provides a simpler alternative without placing the feet against a loaded bar.
Technique overview
Curl the pelvis without pushing the bar away
Lie securely on the bench with the feet centered against the bar and hands holding the frame. Keep the knees softly bent and curl the pelvis enough to lift the hips slightly. Lower the hips to the bench without allowing the feet to slide or the bar to move unexpectedly.
Treat this as an overview and use a range, pace, and setup you can control.