EN
3006

Total Hip Machine

TOTAL HIP MACHINE

A versatile hip machine for training movements around the hip joint. It can load the glutes, thighs, and hip stabilizers in different directions, while the range setting, height-adjustable platform, and handles on both sides help you find a stable position.

Main targetHips and glutes
LevelBeginner - advanced
Best tempoControlled range, no swinging

About this machine

This machine is for a specific hip movement: extension, abduction, or adduction. It is useful when you want to dose the load without compensating by leaning the torso. Choose one direction per set rather than combining several paths.

Exercise options

  • Hip extension: gluteus maximus; hamstrings assist.
  • Hip abduction: gluteus medius and minimus.
  • Hip adduction: adductors on the inner thigh.

Muscles worked

  • Main load: depends on direction: glutes, hip abductors, or hip adductors.
  • Support: hamstrings and trunk muscles help stabilize the pelvis.
  • Should not hurt: lower back, knee, or front of the hip. If they do, reduce the range.

How to set up

  1. Choose the exercise direction and stand so the working leg can move freely while the torso stays stable.
  2. Adjust the platform height so the support foot is secure and the pelvis does not tilt.
  3. Set the range limiter, starting with a comfortable range that does not force a painful stretch.
  4. Hold the handles on the needed side and square your shoulders and pelvis.
  5. Use a light load and test the path before the work set.

How to perform

Main exercise: hip extension, abduction, or adduction, depending on the setup.

  1. Exhale and move the working leg through the selected path without swinging your torso.
  2. Pause briefly at the end range while keeping the pelvis level.
  3. Inhale and return the leg slowly to the start position without dropping the weight.
  4. Keep the support leg stable and do not shift the work into the lower back.
  5. Repeat the same range and load on the other side.

Common mistakes

  • Using too much range, which rotates the pelvis and makes the lower back compensate.
  • Setting the platform height poorly, leaving the support leg unstable.
  • Jerking the lever instead of moving smoothly from the hip.
  • Using different range on the right and left sides, making the load hard to compare.

Technique video

Sources: gym80.de product page for 3006; gym80.de images saved locally; video embedded from the original YouTube source. PDF data: page 15, printed page 13.
Back to catalog Open gym80.de page