Smith Machine Hip Raise

Also called smith reverse crunch, smith hip raise and smith leg press crunch.

Works

Abs

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.

1. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
2. After a brief pause, return the hips to the bench.
3. Repeat for the desired number of repetitions.

Cues

• Feet on the bar, knees soft.
• Curl the hips off the bench.
• Pause 1 second at the top.
• Lower the hips slowly.

Common mistakes

• Pushing with the legs.
• Swinging the hips.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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