Quadruped Hip Extension

A bodyweight glute activation exercise performed from a hands-and-knees position to strengthen the posterior chain and hip extensors.

Instructions

1. Get on your hands and knees on an exercise mat in a quadruped position.
2. Keep your hands directly under your shoulders and your knees under your hips.
3. Extend one leg backward and upward by driving your heel up.
4. Continue extending until your hip is fully extended and your leg is in line with your body.
5. Squeeze your glute at the top of the movement.
6. Return your knee to the starting position in a controlled manner.
7. Repeat for the prescribed number of repetitions on one side, then switch legs.

Tips

• Focus on initiating the movement from your glutes, not from your lower back.
• Maintain a neutral spine throughout by keeping your core engaged.
• Move slowly and deliberately to maximize glute activation.
• Keep your neck in a neutral position and avoid looking up.
• This exercise is an excellent warm-up for larger lower body movements.