Quadruped Bent-knee Hip Extensions

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Quadruped Bent-knee Hip Extensions


Target Body Part:
Abs, Butt/Hips

Equipment Needed:
No Equipment

Step 1

Starting Position: Come to a hands and knees (quadruped) position on an exercise mat or floor. Your knees and feet should be hip-width apart, hands under your shoulders, fingers pointing forward and your feet pointing toward the wall behind you. Engage your core and abdominal muscles, keeping the spine in neutral. Do not sag or arch the low back.

 

Step 2

Maintain a strong, stable core and lift the left leg, keeping the knee bent. Engage the glute (butt) muscles to press the left foot upward toward the ceiling. Move only at the hip joint. Perform a number of repetitions with the left leg before switching legs and performing the same number of repetitions with the right leg.

 

Step 3

Exercise Variation: To increase the intensity of the exercise, place a dumbbell in the back of the knee.
The degree to which the leg can be pressed upward is determined by the ability to control/prevent movement in the low back. As the leg is raised, individuals may notice the low back sagging. Only raise the leg to a height where the low back position can be stabilized by engaging the core and abdominal muscles.