The quadruped hip extension is a great way to build muscle in your shoulders, arms, and your glutes!
This hip thrust exercise can help you work your whole body, and is a great addition to any well-rounded exercise routine. On top of this, it’s easy to do at home as it needs little to no equipment to be properly performed!
A Full-Body Strengthener
Quadruped hip extensions are a variation of the classic hip extension. Like the hip thrust, these kinds of exercises have been used in weight training for several decades, gaining more prominence with the advent of things like pilates and the popularization of yoga.
Of course, these kinds of exercises have been around for far longer than just the last century! In fact, many hip extensions have a root in ancient hatha yoga, though these extensions are more focused on balance and stability than necessarily building muscle.
Today, moves like the quadruped hip extension are commonly used to help individuals strengthen their glutes and quads, as well as to improve the range of motion of the hips.
An Accessible Exercise
One of the greatest things about this exercise is that it can be done by anyone with any skill level – and yet it’s still incredibly effective! Also known as the “glutei kickback”, this exercise targets the glutes in a way that allows you to work each side of the body at different times.
By engaging your core and keeping your shoulders steady, the move also helps build balance and stability in the upper and lower back, as well as strength in the upper arms.
Join In On The Quadruped Hip Extension
If you’re planning to add this exercise to your routine, or are simply curious to see how it works, you’ll first want to make sure that you have a yoga mat or other soft surface to perform the exercise on.
From there, get on all fours to assume the starting position of the move. Your hands should be under your shoulders, and your knees should be under your hips.
Engage Your Core
Once you’re ready to perform the move:
- Keeping your back flat, shift your weight to your right side.
- Press your left foot towards the ceiling. Your knee should be bent at a 90-degree angle so the extension is coming from your hip.
- Carefully lower your knee back to the floor. Repeat steps 1-3 for the desired amount of repetitions on the right side.
- Switch sides and repeat steps 1-3 for your left side.
Remember, keeping your back straight throughout the entire exercise is key. Breathe deeply as you perform the move, and think about making sure that your core is engaged.
If you’re having trouble, simply try to keep your abdominal muscles tightened as you work through each repetition. This should help keep your back straighter and will prevent any strain of the lower back.
A Targeted Exercise
The quadruped hip extension is particularly great in that it targets both the gluteus Maximus and the gluteus medius. Additionally, it’s necessary to keep a straight spine during the entire process – so you’re working to engage your core the entire time!
Bringing Weights Into The Mix
If you want to add a little bit more resistance to the exercise, consider adding leg weights to each leg. This will add some weight training to the workout and can have a greater impact on both your glutes and your quad muscles.
Hit Your Glute Goals
With the quadruped hip extension, it’s possible to see your glutes shape and strengthen quite a bit! In addition to helping with your overall stability, this exercise is definitely one that will have you feeling stronger than ever.