WORKOUT 
M U L T I - H I P
Leg Adduction
(Inner Thigh)
1.Insert pin into weight stack at desired resistance level.
2.Adjust the Multihip roller so you will be able to feel resistance throughout the full range of motion.
3.Grasp the handles for stability. Keep our left leg straight, extend your right leg so the roller is pushing against the inside of your leg.
4.Using inner thigh strength, slowly push your right leg across your body as far as comfortably possible.
5.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.
6.Exhale on exertion, inhale on return motion.
7.Readjust roller and repeat with your left leg.
Leg Abduction
(Outer Thigh)
1.Insert pin into weight stack at desired resistance level.
2.Adjust the Multihip roller so you will be able to feel resistance throughout the full range of motion.
3.Grasp the handles for stability. Keep our left leg straight, extend your right leg so the roller is pushing against the outside of your leg.
4.Using outer thigh strength, slowly pull your right leg away from your body as far as comfortably possible.
5.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.
6.Exhale on exertion, inhale on return motion.
7.Readjust roller and repeat with your left leg.
Glute Kickback
(Gluteus Maximus)
1.Insert pin into weight stack at desired resistance level.
2.Attach Ankle Strap to your left ankle and low pulley cable. Stand 1 to 2 feet away from the pulley facing into the machine.
3.Keeping your legs straight and your body balanced, allow the weight to pull your left leg toward the machine. Hold the frame of the gym for balance and support.
4.Keeping both legs straight and using Gluteal strength, slowly pull your left leg backward and behind your body as far as comfortably possible.
5.Pause for a moment, then slowly return along the same arc, to the starting position. Repeat movement.
6.Exhale on exertion, inhale on return motion.
7.Repeat with your right leg.
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