Hips and adductors
Multi Hip Flexion
The Multi Hip Flexion is a strength exercise on a machine for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 64%, quads (rectus femoris) 18% and lower abs 6%.
How to do it
- Set the multi-hip machine for flexion so the roller pad sits on the front of your working thigh just above the knee.
- Stand on the platform with the working hip in line with the machine pivot and hold the handles.
- Start with the working leg straight and slightly behind the body.
- Drive the thigh forward and up against the pad until it is about level with the hip.
- Pause, then let the leg return back under control.
Tips
- Line up your hip joint with the pivot before every set.
- Keep the torso upright and the belly braced.
Common mistakes
- Leaning back to move the pad higher.
- Rounding the lower back at the top.
- Letting the weight pull the leg back fast.
Muscles worked by the Multi Hip Flexion
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.
Lifting the thigh toward the trunk trains iliopsoas with rectus femoris assisting; the lower abs keep the pelvis from tipping.
Multi Hip Flexion alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Multi Hip Flexion work?
Mainly the hip flexors. The quads (rectus femoris) assist.
Is the Multi Hip Flexion good for beginners?
Yes. The Multi Hip Flexion 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 Flexion?
For example the Cable Hip Flexion, Psoas March and Standing Hip Flexion Cable. They train mostly the same muscles, some with different equipment.
How do you make the Multi Hip Flexion harder?
Add weight or reps, or move on to the Psoas March.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.