01/03/2026
As a biokineticist, I love going back to basics — because that’s where real control is built. Two deceptively simple movements I often use are the all-4 leg extension and the bent-leg kick-up. They look easy… until you do them properly
All-4 leg extension (Quadruped hip extension):
Starting on hands and knees (your “all-4” position), you extend one leg straight back while keeping your hips square and your spine neutral.
What’s really happening?
* Your gluteus maximus is the prime mover.
* Your core stabilisers (especially transverse abdominis and multifidus) work to prevent rotation.
* Your shoulders and scapular stabilisers hold you steady against the floor.
This exercise teaches hip dissociation — moving the leg without moving the lower back. If your back arches or your hips rotate, your body is compensating. The goal is control, not height.
Why it matters:
* Improves pelvic stability
* Supports lower back health
* Builds foundational glute strength for walking, running, and lifting.
Bent-leg kick-up (Donkey kick):
In the same all-4 position, but this time the knee stays bent at about 90 degrees as you “kick” the foot upward toward the ceiling.
The bent knee reduces hamstring dominance and allows more isolated glute activation — if done correctly.
Key focus points:
* Keep ribs down and core engaged
* Avoid overarching the lower back
* Think “lift with the heel,” not “swing the leg”
This variation challenges:
* Glute strength
* Hip stability
* Neuromuscular control
Why these matter:
These aren’t just “booty exercises.” They retrain proper hip mechanics, which are essential for:
* Squats
* Deadlifts
* Running
* Climbing stairs
* Even posture while standing
Master the basics, and everything else becomes stronger, safer, and more efficient.
Small movements. Big impact 🏋🏻♀️
