How to Do
How to Do Quadruped Hip Extension
The quadruped hip extension should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the quadruped hip extension.
Beginning
Beginning Quadruped Hip Extension
1. Get down on your hands and knees and straighten your spine and abs such that your body creates a straight line from shoulders to hips.
2. Squeeze your glutes to raise one leg until it forms a straight line with your torso, keeping your back flat. Lower the leg to the starting position after a brief pause.
Movement
Quadruped Hip Extension Movement
1. Begin by lying down in a quadruped position (on your hands and knees).
2. To stabilize the spine, tighten your core and contract your abs.
3. Concentrate on tightening the right glute.
4. Slowly raise the right leg while maintaining a 90-degree knee bend.
5. Lower to the starting position slowly and repeat 10 reps on each side.
Benefits
Quadruped Hip Extension Benefits
The quadruped hip extension is an excellent workout for waking up your slumbering buttocks and glutes. It's preferable to do the hip extension in a quadruped position to isolate the gluteus and limit hamstring involvement.
