Quadruped Hip Extension
Muscle Groups: Glutes
Quadruped Hip Extension focuses on Glutes, with Hamstrings, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Quadruped Hip Extension with proper form and technique.
- 1
Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
- 2
Keep your back flat and core engaged as you lift one bent leg, driving your heel towards the ceiling.
- 3
Extend your hip until your thigh is parallel to the floor or slightly higher, squeezing your glute at the top.
- 4
Slowly lower your leg back to the starting position with control.
- 5
Complete all repetitions on one side before switching to the other leg.
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, Lower Back . 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.
