Glutes
Quadruped Hip Extension
The Quadruped Hip Extension is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 69%, gluteus medius 9% and hamstrings (biceps femoris) 6%.
How to do it
- Start on all fours on a mat with hands under your shoulders and knees under your hips.
- Brace your core and keep your neck in line with your back.
- Straighten one leg behind you with the toes lightly touching the mat.
- Lift the straight leg until it is level with your torso, squeezing the glute.
- Lower the leg under control until the toes tap the mat and finish all reps before switching sides.
Tips
- Reach the heel long behind you instead of up.
- Imagine a glass of water on your lower back that must not spill.
Common mistakes
- Lifting the leg above the level of the torso so the back arches.
- Shifting the hips toward the supporting side.
- Letting the head drop toward the floor.
Muscles worked by the Quadruped Hip Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A bent knee keeps the hamstrings short. Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.
Quadruped Hip Extension alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Quadruped Hip Extension work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) assist.
Is the Quadruped Hip Extension good for beginners?
Yes. The Quadruped Hip Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Quadruped Hip Extension?
For example the Donkey Kick, Prone Hip Extension and Kneeling Cable Glute Kickback. They train mostly the same muscles, some with different equipment.
How do you make the Quadruped Hip Extension harder?
Add weight or reps, or move on to the Kneeling Cable Glute Kickback and Weighted Donkey Kick.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.