Pulse Fitness Multi Hip

At Completegyms, We are proud to offer you this Total Hip from Pulse Fitness.

Pulse Evolve G Range Total Hip machine in fantastic condition.

75kg stack in 5kg increments

Why not set this on Rubber Tiles ??

Check out this video – Video

The Rotary Hip Machine, sometimes called the Total Hip Machine, is a complicated looking contraption that puts off many gym goers.  It’s appearance, plus the fact it is usually positioned next to the seated abductor and adductor machines means it often gets overlooked.  Big mistake.  For the first few awkward attempts at setting it up are definitely worth it, as you can work your hip joint and its surrounding muscles through four different moves.  Great for leg day warm ups, injury prevention, for athletes, the older exerciser; it also is a useful tool for strengthening and building the glutes.

I will discuss each of the four possible exercises you can do on the machine, plus the benefits, and how they can be incorporated into a training plan.  I will also list alternative exercises in case your gym doesn’t have this machine, or if you’re working out at home.

1. Hip extension

When I see this machine being used, usually someone is on it doing hip extensions.

I commonly describe this exercise as ‘kickbacks’ to my clients.  Can be done with a straight leg or with a bend in the knee.  If doing the straight leg version, the hamstrings will get in on the move, whereas the bent knee version helps to isolate the glutes.  I generally prefer the latter, as there are plenty of other moves which work the glutes and hamstrings together eg straight leg deadlifts, good mornings.

Whichever one you chose, ensure you actively contract the glutes at the end range of movement, squeezing that respective butt cheek for all its worth! Hold for a couple of seconds before repeating in a controlled manner.

It is really important to keep the torso still on this exercise.  The number one mistake I see gym goers do is an excessive forward lean and jerking the whole body on the push back.  A slight forward lean, and some tension through the upper body and core is required to get the best out of this move.

I use hip extensions to activate the glutes as a leg day warm up, or heavier as a main glutes exercise.  Useful also for beginners or whose inflexibility or joint problems make squats and deadlifts difficult.

Alternatives to this move include cable kickbacks and donkey kicks wearing ankle weights in a box position.  Resistance bands can also be used if working out at home.

2. Hip flexion

This is essentially the opposite to the previous exercise.  The pad is placed on the front of the mid thigh, and standing upright, you lift your knee up strongly towards the ceiling.  Ensure the other foot stays firmly on the floor, and as the previous exercise, no rocking from the torso.  At the top of the move, pause for a couple of seconds, descending steadily.

I refer to this exercise as ‘knee lifts’, and praise its usefulness for runners and other athletes and serious trainees. A strong knee lift helps with sprinting, kicking and pushing through resistance (eg with rugby scrums). Strong hip flexors can help your weighted squat too, giving you more control of the movement.

Non athletes will benefit from putting the hip through this range of movement too, but care must be taken with those who have flexibility issues to ensure that the appropriate stretches are included so as not to tighten the hip flexors further.

This movement can be replicated at home with ankle weights, and I like to combine this as a squat with a knee lift during home circuits.  Resistance bands can also be used, or the cable machine in the gym.  Lying or hanging knee raises also work the hip flexors whilst also working the abs.

3. Hip abduction

‘Abduction’ refers to moving away from the centre line of the body, and I commonly call this ‘side leg lifts’ to most clients who don’t wish to have a physiology lesson during their PT.

You stand facing the weight stack, pad on outer thigh, and push your leg outwards.  You’ll need to hold on to the handles firmly and resist any movement from the torso.  Contract your abs to help with this.  Pause for a second or two at the end range of movement, and smoothly return to the start.

As part of a butt building program, it’s a good idea do the rotary hip abduction before glute bridges/ hip thrusts plus sumo or conventional deadlifts.  Cables can be used interchangeably, so long as you have a good ankle cuff attachment.  It’s useless trying to do this move with the handles round your foot if each time you lift your leg you’re concentrating more on not losing the handle than feeling the glute med’s movement.

If your gym doesn’t have Rotary Hip or cables, it may have a seated hip abduction machine that you should pair with some standing exercises.  The seated position isn’t the best to target this muscle group, and I won’t advise you to attempt it standing up without supervision.  But pair it with some side stepping lunges and even some kettlebell swings and you’ve got a more dynamic, calorie blasting glutes circuit!

Home alternatives include lying side leg lifts with ankle weights, or resistance band standing lifts.

4. Hip Adduction

‘Adduction’ is movement towards the centre of the body.   Standing facing the machine, one leg out to the side, the pad on the inner thigh, and pushing the lever towards the centre of the body and beyond.  Pause for a couple of seconds at the end range of movement.  The standing leg should be slightly behind to allow for this range of movement.  This can feel awkward if you don’t get the setup right, but the benefits are strengthening the adductors (muscles of the inner thigh).

Strong adductors are useful for those with knee pain, ball sports players and those who need knee stability such as runners.  This is also good move if you want to generally improve the strength and appearance of the thigh muscles.  Alternatives include squeezing a gym ball, medicine ball or football between the thighs; cable adductions, or at home, lying inner thigh lifts.