How to do the quaddruped hip extension

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The quadrupped hip extension is a great exercise to wake up your sleepy butt/ glutes, use the hip extension exercise. In order to isolate the glutes and reduce hamstring involvement, it's best to perform the hip extension in a quadruped position.

1. Start in a quadruped position (on your hands and knees).

2. Tighten your core and contract your abs to stabilise the spine.

3. Focus on contracting the right glute. You may need to place your hand on your glute to be sure it contracts.

4. Slowly lift the right leg up while keeping a 90-degree bend at the knee. The left thigh should be nearly parallel with the ground.

5. Slowly lower to the start position and repeat 10 reps per side.

Want a progression? place a small dumbbell behind your knee or add an ankle weight/ micro band.

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Andy Payne