Quadruped hip extension
Main muscle worked: Gluteus maximus
The quadruped hip extension is a highly effective exercise for targeting and strengthening the glute muscles. This exercise primarily focuses on the gluteus maximus, which is the largest muscle in the gluteal group. By incorporating quadruped hip extensions into your workout routine, you can promote glute growth and enhance overall lower body strength.
- Place a resistance band above your knees and get to quadruped position; place your knees right below your hips and place your hands in a little wider than shoulder width.
- Kick your leg backward and straight up as you keep your back neutral and flat. It is fine to arch your back a little as long as you do not feel any pain or too much tension on your lower back.
- Drop your leg in a controlled movement.
Perform 8-12 reps each side for 2-3 sets.
Tips: Do not overextend your hips at the top of the movement.