How to train the lower body on multipower

The multipower is a versatile tool that allows training the lower body safely and effectively. Thanks to its stabilized guide, it is ideal for both beginners and advanced users looking to improve their technique and properly isolate muscles.

Benefits of training the lower body on multipower

• Greater stability: The guided bar reduces injury risk and allows better focus of force on target muscles.

• Controlled progressive load: Perfect for safely increasing weight with good technique.

• Variety of exercises: Different movements can be performed to work glutes, quadriceps, hamstrings, and calves.

Training routine used on our Smith Machine F30.

Lower Body Routine on Multipower

Next, we present a complete routine to work legs and glutes with the multipower. You can include it in your training program to improve strength and muscle volume.

1. Free Squat

One of the basic exercises for leg development. Keep your back straight and lower yourself controlling the movement until your thighs are parallel to the floor.

2. Glute Kickback

Excellent exercise to activate and strengthen the glutes. Use a low pulley or resistance band for greater resistance.

3. Deadlift

Works hamstrings, glutes, and lower back. Keep the bar close to the body and lower controlling the load.

4. Lunge

Perfect for strengthening quadriceps and glutes. Alternate legs and make sure to keep your torso upright.

5. Step up

Step onto a platform or bench with one leg, pushing with the heel to activate glutes and quadriceps.

6. Heel raises

A key exercise to develop the calves. Rise slowly onto your tiptoes and lower controlling the movement.

7. Frog kick

A less conventional but effective exercise to work glutes and the back of the thigh. It is performed on a bench, extending the legs backward.

8. Deadlift on low pulley

Variation of the deadlift with a low pulley for more focused work on hamstrings and glutes.

Tips for effective training

• Control the technique: Don't sacrifice form to lift more weight.

• Progressively increase the load: Work with a weight that allows you to complete the repetitions without losing posture.

• Don't forget the warm-up: Mobilize joints and activate muscles before training.

• Rest between sets: Keep pauses of 45-60 seconds to optimize performance.

Conclusion

Training the lower body on the multipower machine is an excellent option to improve strength and muscle development safely. Incorporate this routine into your training plan and boost your results.

Give it your all in training and don't forget that consistency is key!