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).

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.

  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. Hip Raise (Bent Knee)Play demonstration

    3. 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
  4. Incline Leg Hip Raise (Leg Straight)Play demonstration

    4. 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
  5. Low Glute Bridge On FloorPlay demonstration

    5. Low Glute Bridge On Floor

    56% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides, palms facing down.
    3. Engage your glutes and core, 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, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. 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: glutes, not abs
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  6. Bench Hip ExtensionPlay demonstration

    6. Bench Hip Extension

    56% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Sit on a bench with your back against the bench and your feet flat on the ground.
    2. Place your hands on the bench for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench 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: glutes, not abs
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  7. Butt Lift (Bridge)

    7. Butt Lift (Bridge)

    56% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
    2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
    3. Slowly go back to the starting position as you breathe in.

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

    Why this matches
    • Primary muscle: glutes, not abs
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  8. Rear Decline BridgePlay demonstration

    8. Rear Decline Bridge

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your back with your feet flat on the ground and your knees bent.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
    4. Hold this position for a few seconds, then slowly lower your hips 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: glutes, not abs
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  9. Pelvic Tilt Into BridgePlay demonstration

    9. Pelvic Tilt Into Bridge

    55% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your arms by your sides with your palms facing down.
    3. Engage your glutes and core muscles.
    4. Tilt your pelvis upward, lifting your hips off the ground.
    5. Hold the bridge position for a few seconds.
    6. Slowly lower your hips back down to the starting position.
    7. 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: glutes, not abs
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Hip Raise
  10. Glute Bridge Two Legs On BenchPlay demonstration

    10. Glute Bridge Two Legs On Bench

    55% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, not abs
    • 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

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