Hip Quadruped Extension to Abduction

1. Starting Position:

   • Begin on all fours on a mat or a soft surface.

   • Your hands should be positioned under your shoulders, and your knees should be under your hips.

   • Keep your back flat, engaging your core muscles to maintain stability.

2. Hip Extension:

   • Slowly lift your right leg straight back behind you, keeping the knee straight.

   • Your foot should be flexed (toes pointing toward the floor).

   • Raise your leg until it is in line with your body, making sure to keep your hips level and not letting them rotate.

   • Hold this position for a moment at the top of the movement.

3. Hip Abduction:

   • From the extended position, move your right leg out to the side, maintaining the straight leg.

   • Make sure your foot stays flexed and that you are still keeping the hips level.

   • Lower your leg back down after reaching the side.

4. Return to Starting Position:

   • Bring the right leg back to the starting position on all fours.

   • Repeat the extension and abduction sequence for the desired repetitions.

5. Switch Sides:

   • Once you complete the repetitions on your right side, switch to your left leg and repeat the same steps.

Tips:

• Focus on controlled movements to engage the glutes effectively.

• Avoid arching your back by keeping your core engaged throughout the exercise.

• Begin with a few repetitions (8-12) per leg and gradually increase as you become more comfortable.