Quadruped Hip Extension

How to perform the Quadruped Hip Extension

1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Brace the core so the spine stays neutral and the lower back does not sag.
3. Drive one leg back and up by extending the hip, keeping the knee bent at ninety degrees.
4. Because this is unloaded, squeeze the glute hard at the top for the stimulus.
5. Stop the lift when the thigh is roughly in line with the torso, before the back arches.
6. Lower the knee back under control toward the floor and repeat, then switch legs.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Arching the lower back to kick the leg higher instead of extending the hip.
• •Rotating the hips open so the pelvis twists rather than staying square.
• •Swinging the leg with momentum instead of a controlled glute squeeze.
• •Letting the core sag so the movement comes from the spine, not the hip.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell