Glutes · Machine

Smith Machine Hip Raise

Bar locked in place so you just chase the squeeze.

Smith Machine Hip Raise exercise demonstration
GlutesSecondary: HamstringsMachine

How to do it

  1. Set the Smith bar low and rest your upper back against a bench.
  2. Position the bar across your hips with a pad and grip it.
  3. Plant your feet flat and unrack the bar.
  4. Drive through your heels and thrust your hips up to level.
  5. Squeeze your glutes at the top, then lower with control.

The one cue that matters

⚡

Tuck your chin and finish with hips fully extended, don't hyperextend your lower back.

Muscles worked

The Smith Machine Hip Raise is a Glutes-first movement, with Hamstrings working as the supporting cast. Track it consistently and you'll see exactly how it feeds your glutes volume for the week.

FAQ

What muscles does the Smith Machine Hip Raise work?

The Smith Machine Hip Raise primarily works the Glutes with Hamstrings assisting.

How heavy should I go?

Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.

How many sets and reps of Smith Machine Hip Raise?

For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.

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