Quadruped Hip Extension
Muscle Groups: Glutes
Quadruped Hip Extension focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Quadruped Hip Extension with proper form and technique.
- 1
Start on your hands and knees in a tabletop position, ensuring your wrists are aligned under your shoulders and your knees under your hips.
- 2
Keeping your knee bent, lift one leg up towards the ceiling, squeezing your glutes at the top of the movement.
- 3
Lower your leg back to the starting position, maintaining control and without arching your back.
Tips for Success
These tips will help you perform Quadruped Hip Extension safely and effectively while maintaining proper form.
-
Keep your core engaged to protect your lower back during the exercise.
-
Avoid rotating your hips; the movement should come from your glutes, not your back.
-
Focus on a slow and controlled lift to maximize muscle engagement and prevent strain.
Secondary Muscles
While Quadruped Hip Extension primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Quadruped Hip Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Quadruped Hip Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
