Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The quadruped hip extension straightens one leg behind you from an all-fours position and lifts it toward the ceiling, isolating your glute through hip extension. Unlike the bent-knee donkey kick, the straight leg creates a different leverage and emphasizes different portions of the range. This is a simple but effective bodyweight glute isolation.
When to use it
Use for glute activation or bodyweight workouts.
Who it's for
All levels, especially beginners.
From all fours, straighten one leg behind you and lift it until your leg is in line with your body. Squeeze your glute at the top—do not lift so high that your back arches. Lower with control and repeat.
Also targets: Hamstrings, Core
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Start on all fours with hands under shoulders.
Keep your core engaged and back flat.
Straighten one leg behind you.
Lift the straight leg until parallel with your body.
Squeeze your glute at the top.
Lower with control and repeat.
Keep your back flat - don't arch.
Focus on glute contraction, not height.
Move slowly and with control.
Program quadruped hip extensions for glute activation, bodyweight workouts, or warm-ups. Use higher reps since bodyweight resistance is light. They pair well with donkey kicks and other quadruped glute work.
Arching the lower back.
Changing your back position during the Quadruped Hip Extension can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Rotating the hips for optimal results.
Losing hip position during the Quadruped Hip Extension changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Lifting leg too high.
Hip hinge movements like the Quadruped Hip Extension depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
All levels, especially beginners.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps per leg. Rest 30-45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Quadruped Hip Extension could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Quadruped Hip Extension
The Quadruped Hip Extension primarily targets the Glutes (gluteus maximus), making it an effective exercise for glutes development. Secondary muscles worked during the Quadruped Hip Extension include Hamstrings, providing additional training stimulus. Stabilizer muscles engaged include Core, Shoulders.
Our library labels Quadruped Hip Extension as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Quadruped Hip Extension. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Quadruped Hip Extension is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Quadruped Hip Extension include: Donkey Kick, Cable Kickback. These exercises target similar muscle groups as the Quadruped Hip Extension and can be used as substitutes based on your equipment availability, gym setup, or training preferences.