Smith lying lift (on hip) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Sartorius, Gastrocnemius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Lying Smith Hip Lift
Visualised Target Muscle Groups
Front
Back
How to: Smith lying lift (on hip)
- Position the Smith machine bar at a height that allows you to start with your hips flexed.
- Lie on your side with your hips aligned with the bar.
- Place the bar across your hips, ensuring it's secure.
- Push your hips upwards, lifting the bar while squeezing your glutes.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Hyperextending the back during the lift.
- Rushing through the movement.
- Not lowering the weight fully before lifting again.
Modifications
- Use a resistance band for less intensity.
- Perform the lift with both legs on the ground for added stability.
Tips
- Engage your core throughout the lift for stability.
- Adjust the Smith machine to a comfortable height to avoid straining your hips.
- Focus on squeezing your glutes at the top of the lift.
Smith lying lift (on hip) Alternatives
Tags
glutes
hip exercise
strength training
Smith machine
lower body
fitness
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