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Exercise: Glute Pushes | Quadruped with Leg Extension

This body-weight exercise trains the hip flexors and extensors through a uni-lateral push-pull movement patter, and is ideal for all athletes as part of a dynamic warm-up or cool-down program, and mobilization training plans.

The exercise is particularly effective for athletes engaged in repetitive cyclinc movement patterns (strength athletes, cyclists, runners etc.) needing to "stretch" or extend tight muscles in the low back and legs.

Athletes with a stiff back, or athletes participating in a core training program should consider integrating this exercise into their routines.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Maximus and Minimus,and Hamstrings (Hip Extensors), the Hip Flexors, and muscles of the deep back and pelvis.
Technique Ques: The athlete begins this exercise on "all-fours", in the "Quadruped" position.  The athlete proceeds by attempting to flatten their low back before pushing or extending 1 Leg posteriorly. The athlete wants to concentrate on pushing through the glutes, and extending their leg straight so that the work the entire posterior kinetic chain.
The athlete should prevent internal rotation of the foot / knee as they extend their hip and knee. 
The athlete should attempt to prevent hip rotation, and should attempt to push their leg as far as possible without excessively rolling their low back.
The athlete finishes the repetition by returning their leg to the starting position. Setting the knee to the ground before the next rep can be done when pelvic stability is not yet developed.
Options for Progression: The athlete can progress this exercise by increasing the number of reps and sets, or by increasing the speed of their "push". Increasing speed should not compromise technique.

Exercise Variations:

Bird Dog | Quadruped alternating Arm & Leg Extensions
Deadbug | Supine Quadruped with alternating Arm & Leg Extensions


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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