Napra

Smith Machine Hip Raise

StrengthBeginner Abdominals Smith machineMachine
Smith Machine Hip Raise, step 1
1. Lie under the Smith machine, straight legs vertical, soles against the underside of the bar; unrack it.
Smith Machine Hip Raise, step 2
2. Use your abs to lift your hips so the bar travels straight up; lower slowly.

How to do it

  1. Position a bench in the rack and load the bar to an appropriate weight. Lie down on the bench, placing the bottom of your feet against the bar. Unlock the bar and extend your legs. You may need to use your hands to assist you. For added stability grasp the sides of the Smith Machine. This will be your starting position.
  2. Initiate the movement by rotating your pelvis, flexing your spine to raise your hips off of the bench. Maintain a slight bend in the knees throughout the motion.
  3. After a brief pause, return the hips to the bench.
  4. Repeat for the desired number of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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