Also known as: quadruped leg raise, quadruped hip extension, bird dog exercise, hands and knees leg extension, quadruped glute kickbacks

What is Quadruped Leg Extension?

Quadruped Leg Extension is a hands-and-knees bodyweight exercise that extends one leg behind to build hip extension. It primarily targets the glutes, hamstrings, core and lower back, and is rated easy, ideal for warming up and improving stability.

How to Do Quadruped Leg Extension

  1. Assume quadruped position: Place hands under shoulders and knees under hips, keep a neutral spine and level hips; spread fingers to reduce wrist strain.
  2. Brace your core: Engage your deep core and keep ribs down to protect the lower back and maintain a straight line from head to tailbone.
  3. Extend one leg: Slowly reach one leg straight back, point the toes and squeeze the glute while focusing on pushing the foot back, not up.
  4. Pause and squeeze: Hold the top position for 1-2 seconds with active glute contraction and level hips; avoid overarching or rotating the pelvis.
  5. Controlled return: Lower the leg back under control to the start, keeping core engaged and hips stable to prevent lumbar extension or twisting.
  6. Repeat and switch: Perform 8-15 reps per side as a warm-up or stability drill; rest briefly and switch sides while maintaining strict form.

Muscle Groups

Core, Hamstring, Glutes, Back

Description

Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral spine throughout, and keep the hips and shoulders level.

Keep the arms straight, grip with the fingers, and extend one leg behind you. Point your toes, squeeze the glutes, and reach your foot back rather than up.

Pause at the top, left hip full extended. Actively reaching your leg behind.

Return to the start, switch sides and repeat for repetitions.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Quadruped Leg Extension?

This exercise improves hip extension, activates the glutes and hamstrings, and enhances core and lower-back stability. It's low-impact, useful as a warm-up or rehab tool to reinforce proper hip mechanics.

What common mistakes should I avoid when doing this exercise?

Avoid arching the lower back, hiking or rotating the hips, and using momentum. Also don’t let the shoulders collapse; keep core braced and move the leg with controlled glute activation.

How can I progress or modify Quadruped Leg Extension?

Progress by adding resistance bands, ankle weights, or switching to a straight-leg bird dog variation. Modify by reducing range of motion, shortening hold times, or using a cushion under knees for comfort.