Weighted Quadruped with Leg Lift
Muscle Groups: Glutes
Weighted Quadruped with Leg Lift focuses on Glutes, with Hamstrings, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Quadruped with Leg Lift with proper form and technique.
- 1
Start on all fours with your hands under your shoulders and knees under your hips. Keep your back flat and core engaged.
- 2
Lift one leg straight back, keeping it in line with your body. Hold a weight on your lower back for added resistance.
- 3
Return to the starting position and switch legs after completing your set.
Tips for Success
These tips will help you perform Weighted Quadruped with Leg Lift safely and effectively while maintaining proper form.
-
Keep your back straight to avoid strain; don't let it sag or arch excessively.
-
Engage your core throughout the movement to maintain stability and control.
-
Avoid lifting your leg too high; aim for hip level to prevent lower back discomfort.
Secondary Muscles
While Weighted Quadruped with Leg Lift 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 Weighted Quadruped with Leg Lift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Quadruped with Leg Lift, 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.
