Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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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.
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.
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.
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.