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Quadruped Hip Extension: All Fours, One Job

From hands and knees, you extend one hip behind you. The goal is a smooth heel reach, not a high kick that arches the back.

Quadruped hip extension side view: start, extend, and return on all fours — Quadruped Hip Extension movement illustrations

The prescription

Sets: 3 sets
Reps: 10–12 reps each side
Rest: 40 sec
Time: About 8 min

Equipment. Bodyweight, Mat

Muscles. gluteus maximus. Also hamstrings, core

Starting position

Hands are under the shoulders and knees under the hips.
Spine is long. Eyes look at the floor a short way ahead.

How to move

Brace lightly so the ribs do not flare.
Lift one knee back, keeping it bent about 90 degrees, until the thigh is in line with the torso.
Pause and squeeze. The hips stay square to the floor.
Lower the knee without rocking, then repeat. Switch sides.

Common mistakes

Kicking so high that the lower back sags.
Rotating the pelvis open to get more height.
Holding the breath and shrugging the shoulders.

Variations

Donkey kick
Banded kickback
Straight-leg hip extension

Progressions

Add a mini band around the foot and hands.
Straighten the knee a little at the top.

Regressions

Smaller range
Glute bridge

Safety

Stop if you feel sharp pain, joint pinch, or symptoms that are not ordinary muscle effort.
This is general technique education, not a personal clearance to train through an injury.
Wrist-sensitive trainees can rest the forearms on a bench instead of flat hands.

All Cheeked Up publishes general fitness education. It is not medical advice, physical therapy, or a promise that your body will change. Stop any exercise that causes pain and talk with a qualified professional about injuries, pregnancy, or health conditions before you train.

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