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Glute Activation Exercises

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Updated June 18, 2014

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Glute Activation Exercises: Quadruped Hip Extension
Quadruped Hip Extension

Quadruped Hip Extension

E. Quinn
To wake up your glutes, use the hip extension exercise. In order to isolate the glutes and reduce hamstring involvement, it's best to perform the hip extension in a quadruped position rather than laying prone (face down).

The Quadruped Hip Extension

  • Start in a quadruped position (on your hands and knees).
  • Tighten your core and contract your abs to stabilize the spine.
  • Focus on contracting the left glute. You may need to place your hand on your glute to be sure it contracts.
  • Slowly lift the left leg up while keeping a 90-degree bend at the knee.
  • The left thigh should be nearly parallel with the ground.
  • Slowly lower to the start position and repeat 10 reps per side.
  • To increase the intensity of this exercise, place a small dumbbell behind your knee or add an ankle weight.

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