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Quadruped Hip Extension
- 1 - Start on your hands and knees with your hands under your shoulders and knees under your hips.
- 2 - Brace your core and keep your spine neutral, avoiding arching or rounding your lower back.
- 3 - Keeping one knee bent at about 90 degrees, lift that leg upward by squeezing your glute.
- 4 - Raise the thigh until it is roughly in line with your torso, without rotating your hips or shifting your weight excessively.
- 5 - Pause briefly at the top while maintaining control through your hips and core.
- 6 - Lower the knee back to the starting position in a slow, controlled motion.
- 7 - Repeat for the desired number of repetitions, then switch sides.
