Quadruped Hip Extension
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Quadruped Hip Extension targets your glutes through a hip hinge movement pattern. Use for glute activation or bodyweight workouts.
Everything You Need to Know About the Quadruped Hip Extension
The Quadruped Hip Extension is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for glute activation or bodyweight workouts. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially beginners. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Quadruped Hip Extension
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Quadruped Hip Extension — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep your spine neutral.
- Use a mat for knee comfort.