Exercises / Hip & gluteal
Quadruped hip extension
- Strength
- Hip & gluteal
- Mat, Ankle weight (optional)
Lifting one bent knee behind the body from all fours. Recruits gluteus maximus and medius with little TFL.
Also called donkey kick, quadruped hip extension knee flexed.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Four-point kneeling or on elbows
Steps
- Kneel on hands (or elbows) and knees with the spine neutral.
- Keeping the knee bent, lift one thigh until it is level with the trunk.
- Lower slowly without moving the low back.
Cues
- Heel toward the ceiling
- Low back does not arch
Common mistakes
- Lumbar extension to gain range
- Rotating the pelvis
Used for
- Gluteus maximus weakness
- Early hip extensor strengthening
Evidence (1)
- Both quadruped hip extension variants activated the gluteals significantly more than TFL (index 50).1
Harder
References (2)
- Selkowitz DM, Beneck GJ, Powers CM. J Orthop Sports Phys Ther. 2013;43(2):54-64. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.