Bodyweight Quadruped Hip Extension

Instructions for proper form

Start on all fours in a quadruped position with your hands under your shoulders and knees under your hips. Engage your core to stabilize your spine. Keeping your knee bent, lift one leg towards the ceiling until your thigh is parallel to the ground, ensuring your foot faces down. Squeeze your glutes at the top of the movement before lowering your leg back to the starting position. Repeat for the desired number of reps and switch to the other leg, keeping your back flat throughout the exercise.

Common mistakes to avoid

Avoid arching your back or letting your hips rotate as you lift your leg. Don’t hyperextend your lower back; keep your core engaged. Ensure that your head is in a neutral position and not craning upwards.

Benefits

Specific benefits of the exercise

Isolates and strengthens the gluteus maximus, leading to improved hip extension strength. Helps improve overall hip mobility and stability.

Expected results and timeframe

With consistent practice, you can expect noticeable improvements in glute strength and activation within 4-6 weeks, which can enhance overall lower body performance..

Who this exercise is best for

Ideal for beginners looking to build glute strength, individuals recovering from lower body injuries, and those seeking to improve hip stability.

Scientific studies supporting its effectiveness

Research has shown that activating the gluteus maximus is essential for optimal lower body function, and exercises targeting this muscle group can lead to improved performance in various sports and physical activities.

Variations

Beginner modifications

If you find the exercise too challenging, perform the movement with a smaller range of motion or hold onto a stable surface for extra support while lifting the leg.

Advanced progressions

Advance to single-leg variations, adding resistance such as ankle weights or performing the exercise on an unstable surface to increase the challenge.

Integrations

Complementary exercises

Exercises such as glute bridges, donkey kicks, and lateral leg raises can effectively complement this exercise to enhance glute activation.

Super set recommendations

Pair with core exercises like bird dogs or planks to enhance core stability while working on glute strength.

Sample workout routines

A sample routine could include 3 sets of 12-15 reps of bodyweight quadruped hip extensions, followed by glute bridges and planks for a full glute and core workout.

Exercise combinations

Combine with squats and lunges to create a comprehensive lower body workout focusing on strength and stability.

Best time to do this exercise in your workout

This exercise is best performed during the lower body section of your workout or as part of a warm-up to activate the glutes before more intense lower body exercises.