Quadruped Hip Extension for BJJ
The quadruped hip extension involves extending one leg straight behind you from an all-fours position. This controlled movement activates and mobilizes the glutes while teaching proper hip extension mechanics. It serves as both a mobility drill and glute activation exercise for warm-up.
✓ Step-by-Step Instructions
- 1 Start on all fours with hands under shoulders and knees under hips.
- 2 Keeping your knee bent at 90 degrees, lift one leg behind you.
- 3 Press your foot toward the ceiling by squeezing your glute.
- 4 Keep your core tight and avoid arching your lower back.
- 5 Hold at the top for 2 seconds.
- 6 Lower back down with control and repeat.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Activates the glutes before training to ensure they fire properly during bridging and hip movements. Teaches the hip extension pattern used in explosive escapes from bottom positions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Arching the lower back at the top
- ⚠ Not squeezing the glute at the top
- ⚠ Rocking the torso side to side
- ⚠ Using momentum instead of control
🔄 Variations
- → Fire hydrant
- → Donkey kick
- → Banded hip extension
- → Hip extension with leg straight
Track Your Quadruped Hip Extension Progress
Log your mobility sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Quadruped Hip Extension help my BJJ game? ▼
Activates the glutes before training to ensure they fire properly during bridging and hip movements. Teaches the hip extension pattern used in explosive escapes from bottom positions.
What equipment do I need for the Quadruped Hip Extension? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Quadruped Hip Extension? ▼
The Quadruped Hip Extension is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.