How many reps of the quadruped hip extension should a beginner do?

Do 2 to 3 sets of 12 to 15 reps per side, pausing briefly at the top for a full glute squeeze each time. Once bodyweight feels easy for that volume, add a light ankle weight or a loop band above the knees before adding more reps.

How do you make the quadruped hip extension easier or harder?

To make it easier, shorten the range and lift only until you feel the glute working, without chasing full height. To make it harder, add an ankle weight, loop a resistance band above your knees, or hold the top squeeze for a two-count on every rep.

What is the quadruped hip extension good for, and when should you move on from it?

As a foundational glute activation drill, it works well in a warm-up before squats and hinges, or as a high-rep finisher when equipment is not available. Move on to a loaded hip thrust or a single-leg glute bridge once bodyweight reps stop being any real challenge, since this one has little room left to add load.

Beginner

Quadruped Hip Extension

The quadruped hip extension, often called the donkey kick, is a foundational glute activation drill that needs no equipment. Keeping the knee bent shortens the lever so the glute does the lifting rather than the hamstring. Use it in warm-ups to wake up the glutes before squats and hinges, or as a high-rep finisher.

Equipment: Body Weight
Body part: Glutes, Hamstring
Type: Strength
Browse by muscle: Gluteus Maximus
Browse by movement: Hinge

How to do it

1
Get onto all fours with hands under your shoulders and knees under your hips.
2
Brace your core and set a flat, neutral spine.
3
Keeping the working knee bent at ninety degrees, drive the foot toward the ceiling.
4
Lift until the thigh is in line with your torso and the glute is fully squeezed.
5
Lower under control without letting the knee touch down, and repeat before switching sides.

Tips

Stop the lift when the pelvis wants to rotate; extra height usually comes from the low back.
Keep the neck long and gaze down so the spine stays neutral.
Add an ankle weight or loop band once bodyweight becomes easy.

Variations

Common mistakes

The knee angle opens up past ninety degrees as the leg lifts, turning the donkey kick into a straight-leg swing that shifts work toward the hamstring and away from the glute.
The supporting arm bends and the shoulder dips as the leg lifts, letting the whole upper body sink instead of staying a stable base.
The head lifts to look forward, which extends the neck and pulls the low back into an arch right along with it.
Kicking the foot upward fast to build momentum skips the slow squeeze at the top that is where the glute actually does its hardest work.
The knee taps down hard between reps instead of hovering a couple of inches off the floor, giving the glute a moment of rest it should not get mid-set.

Frequently asked

How many reps of the quadruped hip extension should a beginner do?: Do 2 to 3 sets of 12 to 15 reps per side, pausing briefly at the top for a full glute squeeze each time. Once bodyweight feels easy for that volume, add a light ankle weight or a loop band above the knees before adding more reps.
How do you make the quadruped hip extension easier or harder?: To make it easier, shorten the range and lift only until you feel the glute working, without chasing full height. To make it harder, add an ankle weight, loop a resistance band above your knees, or hold the top squeeze for a two-count on every rep.
What is the quadruped hip extension good for, and when should you move on from it?: As a foundational glute activation drill, it works well in a warm-up before squats and hinges, or as a high-rep finisher when equipment is not available. Move on to a loaded hip thrust or a single-leg glute bridge once bodyweight reps stop being any real challenge, since this one has little room left to add load.

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