Multi Hip Glute Extension

Category

Legs

Difficulty

Intermediate

Equipment

Multi Hip Machine

Primary muscles

Gluteus Maximus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Abdominis, Erector Spinae

How to do it

1. Stand on the platform of the multi-hip machine, turn to one side, and position the padded lever behind your thigh. Hold the handles firmly in front of you and lean slightly forward at the hips while keeping your spine straight.
2. Extend your leg backward in a controlled motion until your leg is in line with your torso.
3. Slowly return your leg to the starting position.
4. Repeat for the desired repetitions, switch legs, and repeat.

Form tips

• Keep a slight bend in the standing knee to improve balance and reduce joint stress.
• Focus on squeezing your glutes at the top of the extension for maximum activation.
• Avoid swinging the leg or using momentum; perform the movement slowly and under control.