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Hips and adductors

Seated Hip Flexion Machine

The Seated Hip Flexion Machine 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%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)

How to do it

  1. Sit on the machine with your back against the pad and set the thigh pad on top of your thighs just above the knees.
  2. Hold the handles by your sides and place your feet on the foot supports.
  3. Brace your core and sit tall.
  4. Lift your knees toward your chest against the pad as far as you can without rounding your back.
  5. Pause at the top, then lower your thighs under control.

Tips

  • Keep your back against the pad so the hips do the lifting.
  • Use a slow tempo: the range is short.

Common mistakes

  • Rounding the lower back to lift the knees higher.
  • Pulling on the handles to help the lift.
  • Letting the weight drop between reps.

Muscles worked by the Seated Hip Flexion Machine

  • Hip flexors Primary64%
  • Quads (rectus femoris) Secondary18%
  • Lower abs Minor6%
  • Adductors Stabilizer4%
  • Gluteus medius Stabilizer4%
  • Obliques Stabilizer4%

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.

Seated Hip Flexion Machine alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Seated Hip Flexion Machine work?

Mainly the hip flexors. The quads (rectus femoris) assist.

Is the Seated Hip Flexion Machine good for beginners?

Yes. The Seated Hip Flexion Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Seated Hip Flexion Machine?

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 Seated Hip Flexion Machine 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.

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