Smith Machine Hip Raise

Core · Machine

How to do it

Set a bench under the guided bar and lie back on it with the bar across your hips, hands holding it. Feet on the floor with your knees bent. **Drive your hips towards the ceiling**, squeezing the glutes for a second at the top, and lower under control. The guided bar keeps the load in line without you balancing it, so you can go heavy. Put a towel under the bar or it will hurt. The classic mistake is pushing with your lower back instead of your glutes: ribs down and chin tucked.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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