Strength Training · Bodybuilding
Machine Hip Flexion
Machine hip flexion trains the muscles that lift your thigh toward your torso. You raise one thigh against a padded lever while holding the machine for support.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand on the platform with the machine’s pivot aligned with your working hip.
- Position the roller across the front of your working thigh, just above your knee.
- Set the lever’s starting angle so your working thigh is roughly vertical.
- Grasp the support handles.
- Raise your working thigh forward and upward to a comfortable height, allowing your knee to bend.
- Lower your thigh slowly to the starting position.
Form cues
- Keep your standing knee soft.
- Point your knee straight ahead.
- Breathe out as you lift.
Common mistakes
- Leaning backwardShorten the lifting range so your torso stays upright throughout the rep.
- Hiking the working hipKeep both sides of your pelvis level rather than lifting your waist toward your ribs.
- Swinging the leverReduce the weight until you can reverse direction smoothly without bouncing.
Safety
Excessive resistance or forcing the thigh too high can strain the front of your hip or lower back. An uncontrolled lever can strike your leg when you change sides.
- Check that the pad and starting-angle adjustments are locked before lifting.
- Start with a light load to check your comfortable range.
- Return the lever fully to its stop before changing sides or stepping off.
- Stop if you feel sharp pain or pinching at the front of your hip.
If you have ongoing hip or lower-back pain, use an unloaded version or ask a physiotherapist for guidance before adding resistance.
Muscles worked
Primary muscles
Equipment
- Multi-Hip Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Complete the prescribed reps on each leg, using a load that leaves about two controlled reps in reserve.