Smith Machine Hip Raise

Abdominals

Smith Machine Hip Raise

LevelBeginner EquipmentMachine MechanicIsolation ForcePull

A core exercise on a Smith machine in which you lift the legs or hips while holding the bar to work the lower abdominals.

Strength

Primary musclesAbdominals

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.7 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked4 %

Effort during a set3.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set the bar at a height where you can hang or grip it comfortably.
2Grip the bar with both hands and keep your body stable.
3Brace your core.

How to perform

1Lift your knees or legs toward your chest by curling your pelvis up.
2Pause briefly at the top.
3Lower your legs slowly without swinging.
4Repeat for the planned repetitions.