Weighted Quadruped Hip Extension
Muscle Groups: Glutes
Weighted Quadruped Hip Extension focuses on Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Quadruped Hip Extension with proper form and technique.
- 1
Start on all fours with hands under shoulders and knees under hips. Keep your back flat and core engaged.
- 2
Lift one leg, bending the knee to 90 degrees, then extend it straight back, squeezing your glute at the top.
- 3
Lower your leg back down to the starting position without touching the floor, and repeat for each leg.
Tips for Success
These tips will help you perform Weighted Quadruped Hip Extension safely and effectively while maintaining proper form.
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Keep your back flat throughout the exercise to avoid strain.
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Don't arch your back; engage your core to maintain stability.
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Move slowly and control the lift and lower to prevent injuries.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
