Smith lying lift (on hip)
Perform the Smith lying lift by positioning yourself on a flat surface with your upper back supported by the bench and your feet flat on the ground. Place a barbell on your hips, ensuring it is secure.
Engage your core and push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Lower your hips back down to the starting position and repeat.
How to perform the Smith lying lift (on hip)
- Set up. Set up in a stable, balanced starting position appropriate for the Smith lying lift (on hip) using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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