fitubaQuadruped hip extension
Glutes · no equipment. Drive the thigh back with the knee bent without rotating your pelvis.
Main muscle: Glutes
Also works: hamstrings · abs
Equipment: no equipment
Typical: 2–4 sets of 8–20, leaving 1–3 reps in the tank.
How to do it
- Drive the thigh back with the knee bent without rotating your pelvis.
- Hands under shoulders and knees under hips; core tight.
- Lift until your thigh is in line with your torso, no higher.
Common mistakes
- Arching your lower back to lift the leg higher.
- Opening the hip out to the side.
- Using momentum instead of squeezing the glute.
Alternative
No equipment, or want to switch it up: Cable hip extension.
Log it in one message
Type or say: “Did 3 sets of 12 floor kickback.”
Fituba logs the weights session and its points; in Train you can add sets, reps and load to compare your strength progress. Sample wording, not a prescription.FAQ
What muscles does the quadruped hip extension work?
Main: glutes. Also working: hamstrings and abs.
How many sets and reps of floor kickback?
Typical: 2–4 sets of 8–20, leaving 1–3 reps in the tank. Adjust the load so you finish every set with good form; the load is the extra weight on top of your bodyweight.
How do I log floor kickback in Fituba?
Type “Did 3 sets of 12 floor kickback” and Fituba logs your weights session with its sets, reps and load.
Sources and limits
Original Fituba copy based on standard technique guides (StrengthLog · Glutes). General education: the demo and these notes don't assess your form, mobility or the right load for you; for individual coaching, see a trainer.
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