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Online Exercise System

Exercise: Quadruped Hip Extension

person doing Quadruped Hip Extension
person doing Quadruped Hip Extension
person doing Quadruped Hip Extension

Primary Muscles:

  • Gluteals

Secondary Muscles:

  • Abdominals
  • Obliques

Body Area:

  • Glutes

Movement Type:

  • Core (Rotary Stability)

Equipment:

Training Category:

  • Body Weight
  • Mobility

Proper Steps: 

Begin in a quadruped stance with your wrists and elbows stacked underneath your shoulders, and you knee stacked below your hips
Brace your core by drawing your belly button to your spine
In an alternating fashion, squeeze your glutes and drive one of your heels straight back towards the wall behind you, aiming to create a straight line from head to heel
Repeat symmetrically for the desired amount of repetitions