Quadruped Alternate Hip Extension


Quadruped alternate hip extension is a great exercise to enhance core strength, including both lower abdominal and lower back muscle strength. Upper body weight bearing during this exercise also helps keep the bones in your wrists and arms strong.

Set up

Begin by getting into a hands and knees position on your mat. Your hands should be directly below your shoulders, and your knees should be directly below your hips. Your back should be in a neutral position as if forming a tabletop.


Engage your lower abdominal muscles and elevate one leg backward. Hold this position for 5 seconds. Return to the starting position and repeat with the other leg.


  • Make sure you do not arch or twist your back as you do this exercise.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

Explore our exercises...

Supine Diagonal Shoulder Abduction with Band

View exercise

Piriformis Stretch Over Chair

View exercise

Standing Hip Abduction with Band

View exercise

Supine Band Up and Over

View exercise

Modified Soup Bowl (Tai Chi)

View exercise