Smith Machine Hip Raise

Slide under the bar like a cozy bear under a log, plant your paws, and lift your hips to the sky. Squeeze your glutes at the top like you are cracking a walnut, then lower with control. The Smith rails keep your path steady so you can focus on big, strong hip power.

Instructions

1. Set a flat bench behind the Smith machine and position it so your upper back will rest on the edge.
2. Set the bar to about hip height and add padding or a hip pad if available.
3. Sit on the floor with your upper back against the bench, roll the bar over your hips, and place feet flat about shoulder-width apart.
4. Grip the bar lightly to keep it from rolling and set your ribs down with a neutral spine.
5. Drive through your heels to raise your hips until your torso and thighs form a straight line.
6. Pause and squeeze the glutes at the top without over-arching the low back.
7. Lower your hips under control until they are just above the floor, then repeat for reps.
8. After the set, lower fully, re-rack the bar safely, and slide out.

Benefits

• Builds glute strength and size through loaded hip extension
• Improves hip lockout strength useful for squats and deadlifts
• Trains posterior chain with a stable, repeatable bar path
• Can be progressed easily with small load increases
• Reinforces glute contraction and pelvic control

Key Points

• Keep shins near vertical at the top; adjust foot distance to feel the glutes more.
• Drive through the heels and keep knees tracking over toes.
• Maintain a neutral pelvis; avoid excessive low-back arching.
• Use a pad or towel on the bar to protect the hip crease.
• Control the descent; do not bounce off the bottom.

Common Mistakes

• Overextending at the top by arching the lower back
• Feet too far forward or too close causing poor leverage or knee discomfort
• Letting knees cave inward during the drive
• Bouncing at the bottom instead of using controlled reps
• Placing the bench too high/low leading to neck or upper-back discomfort
• Using no padding and tolerating unnecessary hip pain