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

The Smith Machine Hip Raise is done lying on your back with a Smith machine. Ranked closest by our scoring: the Incline Leg Hip Raise (Leg Straight), the Hip Raise (Bent Knee) and the Jackknife Sit-up.

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

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.
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Ranked Smith Machine Hip Raise Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine 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
    Incline Leg Hip Raise (Leg Straight)Play demonstration

    1. Incline Leg Hip Raise (Leg Straight)

    85% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

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

    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 Machine Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise
  2. Hip Raise (Bent Knee)Play demonstration

    2. Hip Raise (Bent Knee)

    84% 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 Machine Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise
  3. Jackknife Sit-upPlay demonstration

    3. Jackknife Sit-up

    79% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    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 Machine Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise
  4. Janda Sit-upPlay demonstration

    4. Janda Sit-up

    79% 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 Machine Hip Raise
    • Equipment: bodyweight only, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise
  5. Rear Decline BridgePlay demonstration

    5. Rear Decline Bridge

    75% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

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

    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 Machine Hip Raise
  6. Glute Bridge Two Legs On BenchPlay demonstration

    6. Glute Bridge Two Legs On Bench

    74% 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 Machine Hip Raise
  7. Hip Lift With Band

    7. Hip Lift With Band

    74% match
    • Glutes
    • Band
    • Beginner
    • Compound
    How to perform this exercise
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and 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: a band, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise
  8. Bench Hip ExtensionPlay demonstration

    8. Bench Hip Extension

    74% 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 Machine Hip Raise
  9. Butt Lift (Bridge)

    9. Butt Lift (Bridge)

    74% 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 Machine Hip Raise
  10. Band Hip LiftPlay demonstration

    10. Band Hip Lift

    71% match
    • Glutes
    • Band
    • Beginner
    • Compound
    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.
    6. 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 band, not a machine
    • Body position: lying on your back, the same as the Smith Machine Hip Raise

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