Procaryote
Hip · Strengthening

Quadruped Hip Extension

Quadruped hip extension, 3 sets, 12 repetitions per leg

Illustration of the Quadruped Hip Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Reps: 12 per leg

Description: Start on all fours, with your pelvis stable and spine neutral. Slowly lift one leg backward, keeping the knee bent at a 90-degree angle, until your thigh is aligned with your torso. Gently lower the leg without touching the floor and repeat the movement.

Tips: Keep your pelvis still to avoid lumbar compensation. Contract your gluteal muscle well during the extension. Breathe regularly throughout the exercise.

Progression: Gradually increase the number of repetitions or add a light resistance band around your thighs when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
On all fours, neutral spine, stable pelvis
Clinical goal
Strengthening the gluteus maximus for hip stabilization
Also known as
Quadruped hip extension, Glute exercise on all fours, Quadruped hip stabilization

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.