How to Use Professional Multi-Hip Weight Machines

Written by andrea chrysanthou
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How to Use Professional Multi-Hip Weight Machines
You can strengthen many of your lower body muscles with a multi-hip machine. (James Darell/Digital Vision/Getty Images)

The lower body includes some of your biggest muscles. These muscles --- including the gluteus maximus or largest muscle, the quadriceps and the hamstrings --- can all be strengthened using professional multi-hip weight machines. Using these machines will not only give you bigger muscles but will also help you develop better bone density and stronger connective tissue. More muscle tissue also means that your metabolism will increase, causing you to burn more calories, even while resting.

Skill level:
Moderately Easy

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Things you need

  • Multi-hip machine
  • Comfortable workout clothing
  • Gym or running shoes

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Instructions

    Hip Extension/Glute Strengthening

  1. 1

    Adjust the arm of the machine so it is at knee-height. Stand parallel to the machine. Place the arm of the machine behind the knee that is closest to the machine. Hold on to the one machine arm with both your hands.

  2. 2

    Exhale and slowly move your leg back until your knee is pointed to the ground. This will push the machine arm back and you will feel a resistance in your glute area from the machine.

  3. 3

    Slowly return your leg to the starting position while inhaling.

  4. 4

    Stand with the arm of the machine next to your other leg and repeat the workout, once you are finished exercising one leg.

    Standing Leg Curl

  1. 1

    Adjust the arm of the machine so it is at thigh-height. Stand parallel to the machine. Place the arm of the machine behind the hamstring that is closest to the machine. Hold on to the one machine arm with both your hands.

  2. 2

    Exhale and slowly move your leg back until your knee is pointed to the ground. This will push the machine arm back, and you will feel a resistance in your hamstring area or the back of your leg from the machine.

  3. 3

    Slowly return your leg to the starting position while inhaling.

  4. 4

    Stand with the arm of the machine next to your other leg and repeat the workout, once you are finished exercising one leg.

    Quadriceps Leg Press

  1. 1

    Adjust the arm of the machine so it is at thigh-height. Stand parallel to the machine. Hold on to both of the machine arms with your hands. Place the arm of the machine in front of your leg that is closest to the machine.

  2. 2

    Exhale and slowly lift that leg up so that it is parallel to the ground. This will push the machine arm up, and you will feel a resistance in your quadriceps or front leg muscles.

  3. 3

    Slowly return your leg to the starting position while inhaling.

  4. 4

    Stand with the arm of the machine next to your other leg and repeat the workout, once you are finished exercising one leg.

    Hip Adductor Strengthening

  1. 1

    Adjust the arm of the machine so it is at thigh-height. Stand facing the machine. Place one of your outer thighs next to the arm of the machine. Hold on to both of the machine arms with your hands.

  2. 2

    Exhale and slowly lift that leg to the side until your leg is parallel to the ground. This will push the machine arm up, and you will feel a resistance in your abductors or outer hip muscles.

  3. 3

    Slowly return your leg to the starting position while inhaling.

  4. 4

    Stand with the arm of the machine next to your other leg and repeat the workout, once you are finished exercising one leg.

    Hip Adductor Strengthening

  1. 1

    Adjust the arm of the machine so it is at thigh-height. Stand facing the machine. Place one of your legs over the arm of the machine. Hold on to both of the machine arms with your hands.

  2. 2

    Exhale and slowly lower that leg until your foot is parallel to the ground. This will push the machine arm down, and you will feel a resistance in your adductors or inner hip muscles.

  3. 3

    Slowly return your leg to the starting position while inhaling.

  4. 4

    Stand with the arm of the machine next to your other leg and repeat the workout, once you are finished exercising one leg.

Tips and warnings

  • Repeat each exercise six to eight times per leg before moving to the other leg. This is called one set.
  • Perform two to three sets of each exercise.
  • As your hips and legs get accustomed to these exercises, increase the weight to keep your muscles challenged.
  • Wait at least 48 hours before exercising these same muscles again. This will allow them the time they need to strengthen and recover.
  • Always stretch after a workout.

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