Banded Quadruped Hip Extension
Progresses quadruped hip-extension strength by adding external resistance while maintaining trunk and pelvic control.
How to Do the Exercise
Setup
Begin on your hands and knees with a resistance band positioned securely to resist the working leg as you extend the hip. Keep the hands under the shoulders and knees under the hips.
How to perform it
Brace the trunk and keep the pelvis relatively level. Drive the working leg backward by extending through the hip. Stop before the low back arches or the pelvis rotates, pause briefly, then return slowly against the band resistance.
Dosage
3 sets, 8–12 repetitions each leg, Tempo 2-1-3, Rest 60–90 seconds
What to Focus On
Key cues
- Brace the trunk
- Keep the pelvis relatively level
- Drive the leg backward from the hip
- Control the return against the band
Why use it
Progresses quadruped hip-extension strength by adding external resistance while maintaining trunk and pelvic control.
When to use it
Useful when bodyweight Quadruped Hip Extension is well controlled and additional glute/hip-extensor loading is appropriate.
Common mistakes
- Arching the low back
- Rotating the pelvis
- Using a band that shortens the controlled range
- Letting the band pull the leg back quickly
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- The band does not change trunk or pelvic control
- The available hip-extension range remains consistent
- The final repetitions remain controlled
- Symptoms settle appropriately afterward
Scale back if
- The band causes low-back arching or pelvic rotation
- Range or control decreases substantially
- Wrist, knee, hip, or back symptoms meaningfully worsen afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
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