Hip Extension, Multi-hip Machine

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The Hip extension, Multi-hip machine workout primarily focuses on the glutes and hamstrings.

This exercise employs the machine to isolate and strengthen these specific muscle groups.

While it may have some impact on secondary muscles, the main emphasis is on the glutes and hamstrings.

Adjust the seat height of the multi-hip machine to align your hips with the machine’s pivot point.
Position yourself facing the machine, with your feet shoulder-width apart and your hands resting on the handles for support.
Engage your core and maintain a neutral spine throughout the exercise.
Slowly extend your right leg backward, keeping it straight, until you feel a stretch in your glutes.
Pause for a moment at the end of the movement, then return your right leg to the starting position.
Repeat the movement with your left leg, alternating between legs for the desired number of repetitions.

Position yourself on the Multi-hip machine with your back against the pad and your feet shoulder-width apart.
Engage your glutes and hamstrings by squeezing them tightly throughout the entire movement.
Start the exercise by extending your hips, pushing your legs backward until your body is in a straight line.
Keep your core engaged and maintain a neutral spine throughout the exercise to prevent any strain on your lower back.
Avoid using momentum and focus on a controlled and slow movement, emphasizing the contraction of your glutes and hamstrings.
Pause briefly at the top of the movement, then slowly return to the starting position while maintaining tension in your glutes and hamstrings.