The beginning position of a quadruped exercise is on your hands and knees. Several exercises are performed in this manner, including an outer hip lift, also called a quadruped hip extension. The movements involved in the exercise strengthen several of your muscles and are a variation on the classic quadruped exercise that involves lifting your legs and arms straight out.
How to Perform the Exercise
To do a quadruped outer hip lift, get into position on your hands and knees. Your knees should be hip-width apart, and your hands should be aligned below each shoulder. Point your fingers forward and your feet out behind you. Keep your back in a neutral position, neither arched nor sagging. Moving only your hip joint, lift one knee out to the side until your inner thigh is parallel with the floor. Return to the starting position. Complete one set on the first side before switching to the other side.
Benefits
Adding quadruped outer hip lifts to your exercise routine provides strengthening and toning benefits for the muscles in your buttocks, back, abdominals, hamstrings, hips and arms. Research conducted by the American Council on Exercise found that quadruped hip extensions offer a large benefit for working the glute muscles. Working the hip muscles through extension helps improve balance and coordination. The exercise offers the additional benefit of increasing strength in your hips and is often included in hip rehabilitation routines.
Sets and Reps
The IDEA Health and Fitness Association recommends doing three sets of 12 to 15 quadruped outer hip lifts. The exercise should be included as part of your regular workout routine several times per week. If you are using the quadruped hip extension exercise as part of rehab, follow your physical therapist's advice regarding how often to do the exercise and how many sets and reps are appropriate for your stage of recovery.
Tips
Being in the quadruped position may be uncomfortable on some types of flooring. Place a yoga mat or plush towel on the floor and get into position on it before doing quadruped outer hip lifts. This softens the area and helps prevent pain in your knees while exercising. A variation on the exercise involves placing a dumbbell on the back of your knee as you lift it. This increases the strengthening benefits of the quadruped hip extension. If you experience pain in your hips or other areas of your body while doing this exercise, stop and contact your doctor. Talk with your doctor before adding quadruped outer hip lifts to your exercise routine, particularly if you are recovering from an injury.
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