Exercise Comparison
Ab Roller vs Smith Machine Hip Raise
Side-by-Side
Muscle Analysis
Shared
Only in Ab Roller
Instructions
Ab Roller
Hold the Ab Roller with both hands and kneel on the floor.
Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
Smith Machine Hip Raise
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.
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.
After a brief pause, return the hips to the bench.
Repeat for the desired number of repetitions.
Verdict
Both exercises target the abdominals. Ab Roller is a intermediate exercise using other, while Smith Machine Hip Raise is beginner and uses machine. Choose Smith Machine Hip Raise if you're looking for a more accessible option, or Ab Roller for a greater challenge. Ab Roller is a compound movement working multiple joints, making it better for overall strength. Smith Machine Hip Raise isolates the target muscle for focused development.