Smith machine straight-legged hip raise

The Smith machine straight-legged hip raise is an exercise targeting the abdominal muscles. Because of the potential awkwardness of getting into position, it is usually performed for moderate to high reps, such as 8-12 reps per set or more. If your Smith machine has safety bars, set them at a height that allows you a full range of motion while giving adequate protection from the weight potentially falling.

Benefits

  1. Allows you to train in lower rep ranges when bodyweight ab training becomes too easy
  2. Weighted ab training can help the core muscles grow and look more defined
  3. The bar moves on a track making it easier to control
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Smith machine straight-legged hip raise Images

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Smith machine straight-legged hip raise Instructions

Smith machine straight-legged hip raise muscle diagram
  1. 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.
  2. 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.
  3. After a brief pause, return the hips to the bench.
  4. Repeat for the desired number of repetitions.

Alternative Exercises for Smith machine straight-legged hip raise

Reverse crunch thumbnail image Reverse crunch thumbnail image

Reverse crunch

Muscle Targeted: Abdominals
Equipment Type: Body Only
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