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Hip · Strengthening

Hip Extension Isometric in Quadruped

Hip extension isometric in quadruped, 3 sets, hold 10 seconds per leg

Illustration of the Hip Extension Isometric in Quadruped exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds per leg

Description: Get on all fours, keeping your back straight and pelvis stable. Extend one leg backward, aligning the thigh with the trunk without arching the lower back, then hold this position while contracting the glutes.

Tips: Keep the abdomen slightly engaged to stabilize the pelvis and avoid arching the back. Focus on contracting the glute to effectively activate the hip.

Progression: Gradually increase the hold duration up to 20 seconds or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, mat
Starting position
Quadruped position (hands and knees on the ground)
Clinical goal
Strengthen the hip muscles and stabilize the pelvis
Also known as
hip extension in quadruped, isometric hip strengthening, quadruped leg extension

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.