Quadruped Hip Extension
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
Quadruped Hip Extension
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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.
Muscles worked: Quadruped Hip Extension
Also targets: Hamstrings, Core
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Quadruped Hip Extension form guide
- 1
Start on all fours with hands under shoulders.
- 2
Keep your core engaged and back flat.
- 3
Straighten one leg behind you.
- 4
Lift the straight leg until parallel with your body.
- 5
Squeeze your glute at the top.
- 6
Lower with control and repeat.
What are the best tips for the Quadruped Hip Extension?
Keep your back flat - don't arch.
Focus on glute contraction, not height.
Move slowly and with control.
When to Use the Quadruped Hip Extension
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.
What are common Quadruped Hip Extension mistakes to avoid?
Arching the lower back.
A compromised back position during the Quadruped Hip Extension puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rotating the hips for optimal results.
Losing hip position during the Quadruped Hip Extension shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Lifting leg too high.
Hip hinge movements like the Quadruped Hip Extension demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Is the Quadruped Hip Extension right for you?
All levels, especially beginners.
How to Program the Quadruped Hip Extension
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps per leg. Rest 30-45s.
What are good alternatives to the Quadruped Hip Extension?
Other Variations
- Banded Quadruped Extension
- Straight-Leg Donkey Kick
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.
Yes, the Quadruped Hip Extension is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels, especially beginners. Start with lighter weights to master proper form before progressing.
For the Quadruped Hip Extension, the recommended approach depends on your goals. 3 sets of 15-20 reps per leg. Rest 30-45s. For strength, use 10-12 reps per leg. For muscle growth, perform 15-20 reps per leg. For endurance, complete 20-30 reps per leg.
Yes, the Quadruped Hip Extension can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting glutes.
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.
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Safety Notes
- Keep your spine neutral.
- Use a mat for knee comfort.