Kysero
Try for free

Glutes · Beginner

Quadruped Hip Extension

Posterior-chain drill strengthening the back side with controlled extension.

View instructionsAll exercises
Back to all exercises
Quadruped Hip Extension demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin on hands and knees with the wrists under the shoulders and the spine neutral.
  2. 02Brace the abdominals and keep the pelvis square before moving the working leg.
  3. 03Extend one leg straight backward from the hip until it aligns with the torso.
  4. 04Squeeze the glute briefly without lifting the leg so high that the lower back arches.
  5. 05Return the knee under the hip with control and complete the repetitions before switching sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Alternate Hip ExtensionRelated variationQuadruped Hip Extension on Bench

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder