Quadruped Hip Extension

Quadruped Hip Extension is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus
Secondary muscles: Hamstrings, Abdominals, Shoulder stabilizers
Exercise type: Resistance exercise - strength

Exercise technique

All fours
Place your hands beneath your shoulders and your knees beneath your hips.
Torso
Brace around your abdomen and stabilize your back.
Working knee
Keep one knee bent at approximately a right angle.
Lift
Direct the sole of that foot backward and upward.
Upper limit
Stop when your thigh reaches the torso line.
Return
Bring your knee toward the floor without rotating your hips.
Switch sides
Equalize pressure through both hands and change legs.

Key technique points

Do not throw your heel toward the ceiling.
Do not increase your lumbar arch.
Keep your elbows soft but stable.
Do not open your hips to one side.
Maintain the knee angle throughout the repetition.
Keep your neck aligned with your back.

Common mistakes

Kicking too high

Lumbar extension increases when the thigh passes the torso line.

Rotating the pelvis

The working hip opens sideways.

Collapsing through the arms

Reduced shoulder support allows the torso to shift sideways.

Straightening the knee

This changes the lever length of the variation.

Relaxing the abdominals

Lower-back alignment changes during the ascent and descent.

Lifting the head

The neck bends backward unnecessarily.

Frequently asked questions