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Glutes · Intermediate

Smith Machine Hip Raise

Bench-supported Smith-machine hip thrust for progressively loaded glute and hip-extension strength.

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Smith Machine Hip Raise demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Place the upper back against a bench and position the padded Smith bar securely across the hips.
  2. 02Set the feet so the shins approach vertical at the top and unlock the bar.
  3. 03Drive through the heels and extend the hips while keeping the chin slightly tucked.
  4. 04Pause when the torso and thighs form a straight line without overextending the lower back.
  5. 05Lower the hips under control to the starting position and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionHip ThrustRelated variationSingle-Leg Hip ThrustRelated variationBarbell Hip ThrustRelated variationBodyweight Deficit Hip ThrustRelated variationDumbbell Hip ThrustRelated variationGlute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteTrap Bar DeadliftComparable substituteAxle Bar Hip ThrustComparable substituteSumo DeadliftComparable substituteSide PlankComparable substituteIsometric CrabComparable substituteBam Bams (Prone Bench Leg Arc)

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