Smith Machine Hip Raise
10 reps
Press your feet into the bar and lift your hips off the bench.
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GLUTES
Smith Machine Hip Raise
A hip thrust style movement performed under a Smith machine bar with your back on a bench and feet on the bar. The fixed bar path takes stabilizing out of the equation so you can push harder on the glutes and hamstrings. It's a controlled way to load hip extension and build glute strength.
How to do it
- 1
Lie back on a bench positioned so the Smith bar sits at about arm's length above your hips.
- 2
Bring your knees up and plant the middle of both feet on the bar, roughly shoulder-width.
- 3
Brace your core, unhook the bar, and extend your legs so the bar lifts clear of the safeties.
- 4
With knees slightly bent, drive your hips up toward your ribcage to press the bar higher.
- 5
Once your lower back leaves the bench, lower with control back to the start.