10 Best Smith Hip Raise Alternatives for Home or Gym

The Smith Hip Raise is done lying on your back with a Smith machine. Ranked closest by our scoring: the Jackknife Sit-up, the Janda Sit-up and the Hip Raise (Bent Knee). Two harder versions, the Smith Machine Stiff-legged Deadlift and the Smith Deadlift, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Hip Raise

Smith Hip RaisePlay demonstration
Primary muscle
Abs
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Hamstrings

How to perform Smith Hip Raise
  1. Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
  2. Place your hands on the barbell, slightly wider than shoulder-width apart.
  3. Engage your core and glutes, then push through your heels to raise your hips off the ground.
  4. Continue lifting until your body forms a straight line from your knees to your shoulders.
  5. Hold for a moment at the top, then slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Smith Hip Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Hip Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Jackknife Sit-upPlay demonstration

    1. Jackknife Sit-up

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms overhead.
    2. Engage your core and lift your legs and upper body simultaneously, reaching your hands towards your toes.
    3. Pause for a moment at the top, then slowly lower your legs and upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Smith Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  2. Janda Sit-upPlay demonstration

    2. Janda Sit-up

    71% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Smith Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  3. Smith Machine Stiff-legged Deadlift

    Progression

    3. Smith Machine Stiff-legged Deadlift

    68% match
    • Hamstrings
    • Smith-machine
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the hamstrings rather than the abs.

    How to perform this exercise
    1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
    2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
    3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
    4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: hamstrings, not abs
    • Equipment: a machine, the same as the Smith Hip Raise
    • Body position: standing, not lying on your back
  4. Smith DeadliftPlay demonstration

    Progression

    4. Smith Deadlift

    67% match
    • Glutes
    • Smith-machine
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the glutes rather than the abs.

    How to perform this exercise
    1. Set up the smith machine with the bar at hip height.
    2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
    4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
    5. Stand up straight, fully extending your hips and knees.
    6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: a machine, the same as the Smith Hip Raise
    • Body position: standing, not lying on your back
  5. Lever DeadliftPlay demonstration

    5. Lever Deadlift

    67% match
    • Glutes
    • Lever
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the abs.

    How to perform this exercise
    1. Adjust the seat height and foot platform to your desired position.
    2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
    3. Grasp the handles or the sides of the seat for stability.
    4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
    5. Keep your back straight and avoid rounding your shoulders.
    6. Extend your hips fully at the top of the movement, squeezing your glutes.
    7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: a machine, the same as the Smith Hip Raise
    • Body position: standing, not lying on your back
  6. Hip Raise (Bent Knee)Play demonstration

    6. Hip Raise (Bent Knee)

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Smith Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  7. Incline Leg Hip Raise (Leg Straight)Play demonstration

    7. Incline Leg Hip Raise (Leg Straight)

    65% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on an incline bench with your back flat against the bench and your legs extended straight out in front of you.
    2. Place your hands on the sides of the bench for support.
    3. Engaging your abs, lift your legs off the bench, raising them as high as you can while keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Smith Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
    • Balance: harder to stay steady on than the Smith Hip Raise
  8. Glute Ham Raise

    8. Glute Ham Raise

    64% match
    • Hamstrings
    • Machine
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
    2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
    3. Return to the starting position, keeping your descent under control.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: hamstrings, not abs
    • Equipment: a machine, the same as the Smith Hip Raise
    • Body position: kneeling, not lying on your back
  9. Barbell Hip Thrust

    9. Barbell Hip Thrust

    63% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
    2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
    3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: free weights, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
    • Balance: harder to stay steady on than the Smith Hip Raise
  10. Leverage Deadlift

    10. Leverage Deadlift

    63% match
    • Quads
    • Machine
    • Intermediate
    • Compound
    How to perform this exercise
    1. Load the pins to an appropriate weight. Position yourself directly between the handles. Grasp the bottom handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up. This will be your starting position.
    2. Return the weight to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: quads, not abs
    • Equipment: a machine, the same as the Smith Hip Raise
    • Body position: standing, not lying on your back

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