Smith-Machine Reverse Hip Raise Crunch
Target glutes & core with this challenging Smith-Machine exercise! Build strength and definition. Must-try for advanced lifters!
The Smith-Machine Reverse Hip Raise Crunch is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core, quads and lower back. You'll need: exercise bench or smith machine or weight plates.
Required Equipment
Smith-Machine Reverse Hip Raise Crunch Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Smith-Machine Reverse Hip Raise Crunch Variations and Alternatives
How to do the Smith-Machine Reverse Hip Raise Crunch
Load a moderate amount of weight onto a Smith machine.
Lie down on the floor, centering yourself under the bar.
With your legs extended upwards, position your heels on the bar, shoulder-width apart.
Push up through your heels, driving your hips upwards while keeping your core tight. It’s important that you do not arch your back excessively as you raise your hips.
Lift your hips until your body forms a straight line from your shoulders to your feet.
Squeeze your glutes at the top of the movement for a second or two.
Slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions and sets.
Ensure you maintain good form throughout the exercise. Start with lighter weights to perfect technique before increasing the load.
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Smith-Machine Reverse Hip Raise Crunch FAQs
What muscles does the Smith-Machine Reverse Hip Raise Crunch work?
The Smith-Machine Reverse Hip Raise Crunch mainly works the glutes & hips and hamstrings, with help from the core, quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Smith-Machine Reverse Hip Raise Crunch?
Exercise bench or smith machine or weight plates.
Is the Smith-Machine Reverse Hip Raise Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Reverse Hip Raise Crunch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Reverse Hip Raise Crunch variations and alternatives?
Similar exercises include the Glute Ham Sit-Up Raise, Glute Ham Raise, Hip Raise and Smith-Machine Donkey Kick.
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