The Smith Hip Raise is a strength training exercise primarily targeting the glutes and hamstrings. It is a variation of the hip bridge exercise that utilizes a Smith machine for added resistance.
How to perform
To perform the Smith Hip Raise exercise, follow these step-by-step instructions:1. Set up the Smith machine barbell at a height that is comfortable for you to lie underneath.
2. Lie down on your back underneath the barbell with your knees bent and feet hip-width apart placed flat on the ground.
3. Grab the barbell with an overhand grip, keeping your hands shoulder-width apart.
4. Engage your core and glutes as you press your hips up towards the ceiling, lifting the barbell off the rack. Your body should form a straight line from your shoulders to your knees.
5. Hold the position at the top for a brief moment, squeezing your glutes.
6. Slowly lower your hips back down to the starting position, ensuring that your back stays flat on the ground throughout the movement.
7. Repeat for the desired number of reps.
It is important to maintain proper form and control throughout the exercise to effectively target the intended muscle groups. Adjust the weight on the Smith machine as needed to suit your fitness level.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.