isolation · Hinge
Quadruped Hip Extension
Quadruped Hip Extension is an isolation hinge movement for glutes, using no equipment. It also works hamstrings. 3 sets of 15-25, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 15-25
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
On all fours on a mat, hands under shoulders, knees under hips.
- 2The cue that matters
Heel to the ceiling with a bent knee, ribs down, no low back arch.
- 3Work it
3 sets of 15-25, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings