Quadruped Hip Extension
On all fours, one bent leg drives the heel up toward the ceiling to train the glute on that side. It needs no equipment, and an ankle weight adds load. Choose it as a home glute exercise, a warm-up before hip thrusts or a finisher after bridges.
Updated
Primary muscles: Glutes. Supporting muscles: Hamstrings, Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Kneel on all fours with the hands under the shoulders and the knees under the hips.
- Brace the core and set a neutral spine from head to tailbone.
- Keep one knee bent at 90 degrees with the sole facing the ceiling.
- Drive the heel toward the ceiling until the thigh is in line with the torso.
- Squeeze the glute for one count at the top.
- Lower the knee back under the hip without touching the floor and repeat.
- Finish all reps on one side before switching.
Watch for
- Lower back arching as the thigh rises.
- Hips tilting or rotating toward the working leg.
- Knee opening so the leg straightens.
Breathing
Exhale as you lift, inhale as you lower.
Tip
Log an ankle weight as added weight. Without one, slow the lowering to 3 seconds.
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