Smith Machine Hip Raise
Lying under a Smith machine with the soles against the bar, lift the hips off the floor to push the bar up with straight legs.
How to do it
Setup
Lying under the bar, hands on the floor, straight legs up with the soles on it; the bar rests on safety stops at this height.
Steps
- Curl the hips off the floor, pushing the bar up with the soles.
- Keep the legs straight and vertical, the arms pressing into the floor.
- Lower the hips until the bar settles back on the stops.
Common mistakes
No safety stops under the bar: set them first, so it can never come down past the feet. Bending the knees to push: the hips lift; the legs stay straight. Too much weight: the range is short; a light bar keeps it controlled.
Breathing
Exhale on the crunch, inhale lowering.
