Quadruped Hip Extension
Builds hip-extension strength while integrating trunk and pelvic control in quadruped.
How to Do the Exercise
Setup
Begin on hands and knees with the hands under the shoulders and knees under the hips.
How to perform it
Keep the working knee bent or positioned as demonstrated and extend the hip by moving the thigh backward without arching the low back or rotating the pelvis. Return slowly.
Dosage
3 sets, 8–10 repetitions each leg, Tempo 2-1-2, Rest 60 seconds
What to Focus On
Key cues
- Keep the trunk still
- Move from the hip
- Keep the pelvis level
- Stop before the low back arches
Why use it
Builds hip-extension strength while integrating trunk and pelvic control in quadruped.
When to use it
Useful when open-chain hip-extension strength and trunk/pelvic control are appropriate in quadruped.
Common mistakes
- Arching the low back
- Rotating the pelvis
- Using momentum
- Moving farther than the hip can control
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 trunk and pelvis remain steady through the full Standard dose
- The available hip-extension range stays controlled
- The exercise feels clearly manageable and added resistance is appropriate
- Symptoms settle appropriately afterward
Scale back if
- The low back repeatedly arches
- The pelvis rotates 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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