Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationMachine
Smith Hip Raise
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- 2
Place your hands on the barbell, slightly wider than shoulder-width apart.
- 3
Engage your core and glutes, then push through your heels to raise your hips off the ground.
- 4
Continue lifting until your body forms a straight line from your knees to your shoulders.
- 5
Hold for a moment at the top, then slowly lower your hips back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
glutes
Secondary
gluteshamstrings
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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