Quadruped Hip Extension
- Begin on your hands and knees in the quadruped position with hands under shoulders and knees under hips.
- Engage your core and maintain a neutral spine throughout the exercise. This is your starting position.
- Maintaining a bent knee, squeeze your glute and extend one foot towards the ceiling. Imagine placing your foot flat on the ceiling.
- Squeeze your glutes at the top of the movement.
- Lower the leg back to the starting position without touching the ground.
- Perform the desired repetitions on one side before switching to the other leg.
Notes
Placing a band around both knees is a good way to add resistance to this exercise.
Primary Muscles
- Glute
- Hamstring
Secondary Muscles
- Abdominal
- Lower Back
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