Strength: Gluteus Max.

The bent-knee hip extension is an excellent toning exercise for the buttocks and the backs of the thighs. Learn how to do this effective exercise.

 Exercise: Quadruped Bent-Knee Hip Extension

· Hands & knees in (quadruped) position

· Knees and feet should be hip-width apart,

· Hands under shoulders, fingers pointing forward

· Do not sag or arch low back


· Lift the left or right leg, keeping the knee bent

· Press the foot upward toward the ceiling

· Move only at the hip joint


· After completing set, repeat with the opposite leg

· Place dumbbell in the back of the knee to increase effort

Strengthens: · Gluteus maximus, hip extensors

Start Position

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