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Upper Legs · Leverage Machine
Multi Hip Glute Extension
Multi Hip Glute Extension is a beginner isolation strength exercise that works the glutes (upper legs), with the hamstrings, core and lower back 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 Maximus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis
- Lower Back · Erector Spinae
How to do Multi Hip Glute Extension
- 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.
- Extend your leg backward in a controlled motion until your leg is in line with your torso.
- Slowly return your leg to the starting position.
- 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.
Multi Hip Glute Extension alternatives
More glutes exercises
Multi Hip Glute Extension FAQ
What muscles does Multi Hip Glute Extension work?
Multi Hip Glute Extension mainly works the glutes in the upper legs (Gluteus Maximus). The hamstrings, core and lower back work as secondary muscles.
What equipment do you need for Multi Hip Glute Extension?
You need a leverage machine.
How many sets and reps of Multi Hip Glute Extension 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 Glute Extension good for beginners?
Yes. Multi Hip Glute Extension is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Multi Hip Glute Extension 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 Glute Extension?
Other exercises for the glutes include Band Bent-Over Hip Extension, Cable Individual Glute Kickbacks, Dumbbell Standing Hip Abduction and Landmine Glute Kick Back.
For developers
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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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