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quadruped hip extension

Starting Position Begin on your hands and knees in a tabletop position. Hands under shoulders, knees under hips. Keep your spine neutral and core gently engaged. Gaze toward the floor to keep your neck aligned. Movement Lift one leg straight back behind you, squeezing your glute muscles to raise the leg. Move from the hip — not the lower back. Pause briefly at the top. Slowly lower the knee back to the starting position with control. Repeat for the desired reps, then switch sides. Tempo Focus (Motor Control) 2–3 seconds lift 1-second pause 3 seconds lower Slow, steady, and controlled. Coaching Cues Think: “Kick back without arching.” Keep hips level — no twisting or tilting. Brace your core gently. Press evenly through both hands. Common Mistakes Arching the lower back to lift higher. Rotating the hips outward. Locking the elbows. Moving too quickly. Modifications Reduce the lift height. Keep toes lightly on the ground for partial range. Perform with a straight leg if hamstrings cramp. Progressions Add a mini band around thighs. Extend opposite arm forward (bird dog progression). Add a 3–5 second hold at the top. Slow eccentric lower (4–5 seconds). Why This Is Good for Runners Strengthens glutes without lumbar compensation Improves hip extension mechanics Builds pelvic control Supports stride efficiency and injury prevention