Four-Way Hip Extensions

Another surprise in this study was the multi-hip (or four-way) extension. This exercise (which involves that weird looking machine on a platform at the gym) targets the hamstrings as well as the gluteus maximus and medius. This machine can be a little strange to use, so get a trainer or helpful gym-goer to help you with the adjustments if you need to. How to do it:

1. Stand on the platform, sideways to the roller pad and make sure the pad is up high.
2. Swing the inside leg over the roller pad so that it's resting on the back of the thigh.
3. Hold onto the handles to help keep your balance, and keep the abs in and the torso straight.
4. Press the roller pad down with your thigh until the heel is out behind you (knee slightly bent)
5. Don't arch the back!
6. Slowly bring the leg back and repeat all reps before switching sides.
7. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.