Quadruped Hip Extension

A Quick Guide to Quadruped Hip Extensions

also known as

  • Donkey kick
  • Glute kickback

purpose and benefits

This exercise targets your gluteal muscles, helping you achieve a toned and sculpted backside. In this blog post, we will explore the purpose and benefits of the quadruped hip extension, the muscles involved, proper form and technique, common mistakes to avoid, and when to include this exercise in your workout routine.

The quadruped hip extension is a highly effective exercise for targeting the gluteal muscles, specifically the gluteus maximus, which is the largest muscle in the gluteal group, and the hamstrings.. By performing this exercise, you can strengthen and tone your glutes, improve hip stability, and enhance overall lower body strength. Additionally, the quadruped hip extension can help improve your posture and reduce the risk of lower back pain.

primary muscles used

  • Gluteus maximus

secondary muscles used

  • Core (lower back and abdominals)

How to do the quadruped hip extension

Step-by-step instructions to perform quadruped hip extensions:

  1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
  2. Engage your core muscles and keep your spine neutral, avoiding arching.
  3. Keeping your knee bent at a 90-degree angle, lift one leg up and back, extending your hip until your thigh is parallel to the floor.
  4. Squeeze your glutes at the top of the movement, then slowly lower your leg back down to the starting position. Focus on controlled and deliberate movements.
  5. Repeat the movement for the desired number of repetitions and sets, then switch sides.

loading options

  • Bodyweight
  • Resistance bands
  • Ankle weights
  • Dumbbell

Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.