SHIFT Fit
Quadruped hip extension
Quadruped hip extension: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start on hands and knees.
- Lift one bent leg backwards from the hip. Keep ribs and pelvis steady.
- 2 sets × 5 reps per side; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep ribs and pelvis steady.
Equipment
- mat
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps per side; 75s rest between sets. | mat |
| beginner | 2 sets × 8 reps per side; 75s rest between sets. | mat |
| beginner | 3 sets × 8 reps per side; 90s rest between sets. | mat |
| beginner | 2 sets × 12 reps per side; 90s rest between sets. | mat |
| beginner | 2 sets × 6 reps per side; 90s rest between sets. | mat |
| beginner | 1 set × 8 reps per side. | mat |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching the lower back; turning the toes outward; leaning forwards to lift higher. Exercise check: Keep ribs and pelvis steady.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.