Glutes
Multi Hip Abduction
The Multi Hip Abduction is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus medius 64%, gluteus maximus 22% and obliques 7%.
How to do it
- Set the multi-hip machine for abduction so the roller pad sits on the outside of your working thigh just above the knee.
- Stand on the platform side-on with the working hip in line with the machine pivot and hold the handles.
- Stand tall on the inside leg with a soft knee.
- Push the pad out to the side with the straight working leg as far as you can control.
- Pause briefly, then let the leg return under control until it is under the hip again.
Tips
- Line up your hip joint with the pivot before every set.
- Keep the toes of the working leg pointing forward.
Common mistakes
- Leaning the torso away to push the pad higher.
- Rotating the working hip so the leg turns forward.
- Letting the weight snap the leg back.
Muscles worked by the Multi Hip Abduction
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Standing on one leg, the stance side works too. Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.
Multi Hip Abduction alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Multi Hip Abduction work?
Mainly the gluteus medius. The gluteus maximus assist.
Is the Multi Hip Abduction good for beginners?
Yes. The Multi Hip Abduction is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Multi Hip Abduction?
For example the Abductor Machine, Standing Hip Abduction Machine and Band Hip Abduction Standing. They train mostly the same muscles, some with different equipment.
How do you make the Multi Hip Abduction harder?
Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.
Sources
- Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
- Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)
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