Smith Hip Raise
Step by step
How to perform
- Place your feet flat on the floor, shoulder-width apart, and reach up to grab the bar with an overhand grip.
- Unrack the bar by pushing up through your heels and lifting your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Pause at the top of the movement, squeezing your glutes for a moment before slowly lowering your hips back down towards the floor.
- Repeat this movement for the desired number of repetitions, ensuring to maintain a controlled motion throughout.
Overview
About this exercise
The Smith Hip Raise is a strength training exercise that targets the glutes, hamstrings, and core, offering significant improvements in lower body strength and stability. It is ideal for athletes, fitness enthusiasts, or anyone looking to enhance their lower body strength and muscular definition. By incorporating this exercise into their routine, individuals can improve their performance in other exercises and daily activities, while also reducing the risk of injury due to improved muscle balance and coordination.
Coaching cues
Form tips
To get the most out of this exercise, you need to engage your core muscles. This will help you maintain balance and stability throughout the movement. Avoid letting your back arch excessively, as this can lead to back pain and won't target your glutes as effectively.
When lifting your hips, make sure to drive through your heels rather than your toes. This will help to engage your glutes and hamstrings rather than placing undue stress on your knees.
Avoid rushing the movement. Lower and raise your body in a controlled manner. This will ensure you're working your muscles effectively and not relying on momentum to complete the exercise.
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