Glutes
Standing Multi Hip Extension
The Standing Multi Hip Extension is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 60%, hamstrings (biceps femoris) 12% and hamstrings (semitendinosus/-membranosus) 8%.
How to do it
- Set the multi-hip machine for extension so the roller pad sits on the back of your working thigh just above the knee.
- Stand on the platform with the hip of the working leg in line with the machine pivot and hold the handles.
- Start with the working thigh slightly in front of the body and stand tall with the standing knee soft.
- Push the roller pad back by extending the hip until the leg is slightly behind the body.
- Squeeze the glute, then let the pad return forward under control.
Tips
- Line up your hip joint with the pivot before every set.
- Keep the torso upright and the pelvis still.
Common mistakes
- Leaning forward to push the pad further.
- Arching the lower back at the end of the range.
- Letting the weight pull the leg forward fast.
Muscles worked by the Standing Multi Hip Extension
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.
Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.
Standing Multi Hip Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Standing Multi Hip Extension work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Standing Multi Hip Extension good for beginners?
Yes. The Standing Multi Hip Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Standing Multi Hip Extension?
For example the Cable Glute Kickback, Smith Machine Kickback and Standing Banded Kickback. They train mostly the same muscles, some with different equipment.
How do you make the Standing Multi Hip Extension harder?
Add weight or reps, or move on to the Smith Machine Kickback and Kneeling Cable Glute Kickback.
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.