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
Begin on all fours with your hands directly under your shoulders and knees under your hips.
- 2
Place a light dumbbell securely in the crease behind one knee, squeezing it to hold it in place.
- 3
Keeping your core engaged and back flat, lift the leg with the dumbbell straight back and up towards the ceiling.
- 4
Squeeze your glute at the top of the movement, ensuring your hips remain level and do not rotate.
- 5
Slowly lower the leg back down to the starting position, maintaining control of the dumbbell throughout the movement.
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.
