Hip extension on all fours

This exercise can be done at the end of your workout as a finisher. Alternatively, it can be performed at the beginning as a warm-up. You do not put your foot on the floor; you only lightly touch your knee to it.

Nuances and mistakes

1. Your goal is to lift your knee as high as possible. This directly affects how much the glute muscle contracts.

2. In the lowest position, do not just let your knee drop; also pull it towards your chest. This will stretch your glutes more effectively.

3. You can wear special weights on your shins. These are now available in many sports stores. Alternatively, you can wear heavier shoes to increase the load on your glutes.

4. This exercise is not foundational, but it is excellent for finishing off your glutes after the main exercises. Aim for a minimum of 12-15 repetitions on each leg.

5. At the top position, it is advisable to pause for a second. This means emphasizing the maximum contraction of the glute muscle, which will increase the effectiveness of the exercise.