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Quadruped Hip Extension With a Pilates Ring Wedged Behind the Bent Knee

IntermediateStrengthTier T2

You kneel on hands and knees on a mat with a Pilates ring wedged behind one bent knee. You lift that leg back and up while squeezing the ring, then lower it. You repeat on the other side.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • pilates ring

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman on hands and knees, a Pilates ring wedged behind her bent right knee, her back flat.

    Step 1 of 3

    Set up on all fours and place the Pilates ring between your upper thigh and ankle. Press the floor away through both hands, then hold the working knee just above the mat without touching it.

  2. The same woman, her working knee now lifted and driven straight back behind her body, the ring still pressed behind the bent knee, her back still flat.

    Step 2 of 3

    Send the working knee behind you to open the front of your hip, pressing into the ring at the same time; stop at the top of the movement as soon as you feel your back start to arch.

  3. A woman on hands and knees, a Pilates ring wedged behind her bent right knee, her back flat.

    Step 3 of 3

    Set up on all fours and place the Pilates ring between your upper thigh and ankle. Press the floor away through both hands, then hold the working knee just above the mat without touching it.

Safety Information

Stop the knee at the top of the movement the moment your low back starts to arch, and do not push past that point. If you have a knee injury, hip injury, low-back injury, or a balance impairment, ask a physical therapist or physician before attempting this exercise, because it loads a single bent working knee against a compressed ring while bearing weight through both hands and the other knee. Stop and lower the working knee back down with control immediately if you feel a pinch, sharp pain, or loss of balance at any point in the movement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.