ex_7QVWV6

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Upper Legs · Leverage Machine

Multi Hip Abduction

beginnerstrengthMale & female model

Multi Hip Abduction is a beginner isolation strength exercise that works the glutes (upper legs), with the hip flexors and obliques assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Glutes
Body part: Upper Legs
Equipment: Leverage Machine
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Glutes · Gluteus Medius, Gluteus Minimus

Secondary muscles

Hip Flexors · Iliopsoas
Obliques · External Obliques

How to do Multi Hip Abduction

Stand on the platform of the multi-hip machine and position the padded lever against the outside of your thigh. Grip the handles firmly and maintain an upright posture with a slight bend in your standing leg.
Engage your glutes and push the working leg laterally against the resistance, lifting it to the side as far as possible.
Slowly return your leg to the starting position.
Repeat for the desired repetitions, switch legs, and repeat.

Form tips

Keep your torso upright and avoid leaning to the side during the movement.
Engage your core muscles to help stabilize your hips and maintain balance.
Move your leg in a controlled manner to avoid swinging and ensure full glute engagement.

Multi Hip Abduction alternatives

Dumbbell Standing Hip Abduction

Glutes · intermediate

Band Cross Abduction

Glutes · beginner

Bridge Hip Abduction

Glutes · intermediate

Band Bent-Over Hip Extension

Glutes · beginner

More glutes exercises

Multi Hip Glute Extension

Glutes · beginner

Seated Hip Abductor Machine

Glutes · beginner

Seated Hip Abductor Machine (Variation 2)

Glutes · beginner

Barbell Hip Thrust

Glutes · intermediate

Bodyweight Hip Thrust

Glutes · intermediate

Dumbbell Hip Thrust

Glutes · intermediate

Kettlebell Hip Thrusts

Glutes · intermediate

Hip-Thrust in Smith Machine

Glutes · beginner

Multi Hip Abduction FAQ

What muscles does Multi Hip Abduction work?

Multi Hip Abduction mainly works the glutes in the upper legs (Gluteus Medius and Gluteus Minimus). The hip flexors and obliques work as secondary muscles.

What equipment do you need for Multi Hip Abduction?

You need a leverage machine.

How many sets and reps of Multi Hip Abduction should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Multi Hip Abduction good for beginners?

Yes. Multi Hip Abduction is rated beginner, so it's a sound choice while you learn to train the glutes.

How many calories does Multi Hip Abduction burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Multi Hip Abduction?

Other exercises for the glutes include Dumbbell Standing Hip Abduction, Band Cross Abduction, Bridge Hip Abduction and Band Bent-Over Hip Extension.

For developers

Use Multi Hip Abduction in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_7QVWV6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_7QVWV6",
  "name": "Multi Hip Abduction",
  "model": "male",
  "counterpartId": "ex_F4B2LH",
  "target": "Glutes",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_7QVWV6/mp4-720.mp4?…",
    "poster": "https://…/ex_7QVWV6/poster.jpg?…"
  }
}