Smith Hip Raise
Smith Hip Raise Exercise Description
The Smith Hip Raise (Smith-machine glute bridge) is a hip-dominant lift that targets the gluteus maximus, with assistance from the hamstrings and core musculature. Performed supine on the floor with the bar guided on rails across the hip crease, it emphasizes controlled hip extension while maintaining a neutral spine. The fixed bar path can help many lifters keep consistent foot placement, bar position, and depth from rep to rep. Expect the greatest glute demand near the top of the movement as the hips approach full extension, with shins roughly vertical and knees tracking over the midfoot. The gluteus medius and surrounding hip stabilizers contribute to pelvic control throughout, supporting a smooth, symmetrical rise and descent. This variation is a solid choice when a bench isn’t available or when you want a shorter range than a hip thrust while still focusing on strong, repeatable hip extension.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Smith Machine
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Smith Hip Raise Exercise
‘- Set the safety stops so the bar sits just above your hips when lying on the floor. Use a bar pad across the hip crease for comfort and consistent placement.
– Lie supine with knees bent, feet flat about hip-to-shoulder width, toes slightly turned out. Position feet so shins are near vertical at the top.
– Grip the bar lightly for control (do not pull it down). Brace your core, keep ribs down, chin slightly tucked, and maintain a neutral spine.
– Unrack by pressing through the heels to lift the hips a few inches and rotate the bar off the hooks.
– Drive the floor away, extending the hips until your torso and thighs form a straight line. Avoid arching the lower back; keep the pelvis neutral and knees aligned over the midfoot.
– Briefly hold the top, squeezing the glutes. Stay on your heels, not your toes.
– Lower under control by hinging at the hips until the sacrum lightly returns to the floor, keeping tension.
– To finish, rise to the top, rotate the bar back onto the hooks, ensure it’s secured, then exit.
Smith Hip Raise Tips
‘- Set the safety stops so the bar rests just above your hips when you’re lying on the floor.
– Use a bar pad across your hip crease for comfort and consistent bar placement.
– Place your feet about hip-to-shoulder width with toes slightly turned out.
– Position your feet so your shins are near vertical at the top of the lift.
– Grip the bar lightly for control and avoid pulling it down onto your hips.
– Brace your core, keep your ribs down and chin slightly tucked to maintain a neutral spine.
– Drive through your heels, keeping pressure off your toes throughout the rep.
– Extend your hips until your torso and thighs form a straight line without arching your lower back.
– Keep your knees tracking over the midfoot as you rise and lower.
– Lower under control by hinging at the hips until your sacrum just lightly touches the floor, keeping tension.
Smith Hip Raise Beginner Introduction
The Smith Hip Raise (Smith-machine glute bridge) uses a Smith machine bar while lying on the floor, creating a guided, hip-focused lift. The bar rests across the front of the hips as the body moves through a smooth arc up and down, highlighting powerful hip extension rather than a long range of motion. Because the bar travels on the machine’s fixed track, foot and bar placement tend to remain very consistent from rep to rep, which can help establish a dependable movement pattern.
This bridge-style variation centers the effort on the glutes, with support from the hamstrings and core for both lifting and stability. Demand on the glutes is greatest as the hips near a straight line with the torso and thighs, when the lower legs are close to upright and the knees line up over the middle of each foot. The upper glutes and smaller muscles surrounding the hips contribute to steady pelvic control, promoting a smooth, symmetrical rise and controlled return to the floor. Many lifters select this floor-based option when a bench is not part of their setup or when a slightly shorter range than a hip thrust is preferred, while still emphasizing strong, repeatable hip drive.