10 Best Smith Machine Hip Raise Alternatives When You Lack a Smith Machine

If you can't perform the Smith Machine Hip Raise, use movements that load the lower rectus abdominis and hip flexors while preserving pelvic control. Try hanging leg raises, Roman chair hip raises, cable rope crunches, decline reverse crunches, or ab wheel rollouts. Brace your core, tuck the pelvis, and exhale on each concentric.

Original Exercise: Smith Machine Hip Raise

Smith Machine Hip Raise
Primary Muscle
Abs
Equipment
Smith-machine
Difficulty
Beginner
Type
Compound
How to Perform Smith Machine Hip Raise
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Best Smith Machine Hip Raise Alternatives

Best Match
Butt Lift (Bridge)

1. Butt Lift (Bridge)

73.7% Match
Glutes Body-weight Beginner Isolation
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.
Bench Hip Extension

2. Bench Hip Extension

73.7% Match
Glutes Body-weight Beginner Isolation
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.
Band Hip Lift

3. Band Hip Lift

71% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
Barbell Glute Bridge Two Legs On Bench (male)

4. Barbell Glute Bridge Two Legs On Bench (male)

69.7% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating 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.
Barbell Lying Lifting (on Hip)

5. Barbell Lying Lifting (on Hip)

69.7% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
  2. Hold the barbell with an overhand grip and position it on your hips.
  3. Engaging your glutes, 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.
Ball Leg Curl

6. Ball Leg Curl

65.8% Match
Hamstrings Stability-ball Intermediate Isolation
How to perform this exercise
  1. Begin on the floor laying on your back with your feet on top of the ball.
  2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
  3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
  4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
  5. After a brief pause, return to the starting position.
Barbell Glute Bridge

7. Barbell Glute Bridge

64.9% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, 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.
Band Good Morning (Pull Through)

8. Band Good Morning (Pull Through)

60.7% Match
Hamstrings Band Intermediate Isolation
How to perform this exercise
  1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
  2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
  3. Return to the starting position be driving through with the hips to come back to a standing position.
Band Pull Through

9. Band Pull Through

60.1% Match
Glutes Band Intermediate Isolation
How to perform this exercise
  1. Attach a resistance band to a sturdy anchor point at ground level.
  2. Stand facing away from the anchor point with your feet shoulder-width apart.
  3. Step forward to create tension in the band, keeping your knees slightly bent.
  4. Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
  5. Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
Dumbbell Sumo Pull Through

10. Dumbbell Sumo Pull Through

59.3% Match
Glutes Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Hold a dumbbell with both hands in front of your body, arms extended.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Lower the dumbbell down between your legs, keeping your arms straight.
  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.

Why You Might Need a Smith Machine Hip Raise Alternative

You may substitute Smith Machine Hip Raises for several practical reasons: no access to a Smith machine, lower back pain that worsens with loaded hip extension, or a training preference for more anti-extension work. Alternatives let you change hip-flexor vs. rectus abdominis emphasis by altering lever length, hip angle and thoracic positioning. For example, hanging leg raises increase hip-flexor and lower-rectus demand through a longer lever—cue a controlled tuck and avoid swinging. Roman chair variations shorten the lever and reduce lumbar shear. Pick substitutes that reduce spinal compression and keep the pelvis in posterior tilt when targeting lower abs.

How to Choose the Right Substitute

Select a substitute by matching movement pattern, loading capacity, and stability demands to your goals. If you want pure lower-rectus activation, prioritize hanging or Roman-chair hip raises and focus on a pelvic tuck at the top. For anti-extension and total-core strength, choose ab wheel rollouts and brace the lumbar spine to prevent hyperextension. If you need progressive loading, use cable rope crunches where you can incrementally add weight and cue a slow 2-second eccentric. Consider range of motion, spinal load, and whether you need unilateral work for asymmetries.

Frequently Asked Questions

What muscles does Smith Machine Hip Raise work?

Smith Machine Hip Raises primarily target the lower portion of the rectus abdominis and the hip flexors while requiring isometric control from the obliques and transverse abdominis. The movement demands posterior pelvic tilt and hip flexion, so the lumbar erectors act as stabilizers to resist unwanted extension.

What is the best bodyweight alternative to Smith Machine Hip Raise?

Hanging leg raises are the best bodyweight alternative because they load the lower rectus abdominis through a long lever and force strict pelvic control. Cue a controlled leg rise with a deliberate pelvic tuck and avoid swinging to maximize lower-ab activation.

Can I build muscle without doing Smith Machine Hip Raise?

Yes. You can hypertrophy the rectus abdominis and obliques using alternatives that match the original movement pattern and progressive overload principles. Use weighted decline reverse crunches or cable rope crunches and progressively increase resistance while maintaining a tight brace and full range of motion.

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