Hip Extension on all fours

Hip extension exercises such as this work the glute muscles (buttocks) and the hamstrings at the back of the thigh. This is an early stage exercise as no weight is added, only gravity is used as resistance.


Teaching Points

  • In an all fours position, the athlete raises one leg behind them, keeping the knee bent and moving the sole of the foot towards the ceiling.
  • Once at the top of the movement, they may hold the position briefly before returning slowly to the starting position.

Muscles Worked:

Alternative Exercises: