Quadruped Hip Extension

Quadruped Hip Extension: On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Keeping the knee bent at 90 degrees; lift leg up until the thigh is lined up with the body (parallel to the floor). Do not lift any higher because this will cause the spine to arch.

According to John Porcari, an exercise scientist at the University of Wisconsin-La Crosse, “When you look at the EMG levels, quadruped hip extension elicited the highest muscle activation, and we did it without any weight. I think if you used ankle weights, that exercise would be even more effective in terms of targeting the buttocks.”

How many should you do? Try 10 -15 SLOW & controlled lifts.

Why train your glutes? One look in a three-way mirror is enough to motivate most of us. However, besides looking good, training your gluteals is important because if they are weak you are at risk for low back and/or knee problems.