Regardless of whether you do the exercise without weight or while using a machine, the basic form remains the same. To perform a bodyweight quadruped hip extension, start on your hands and knees in a tabletop position so your knees are under your hips, your palms are under your shoulders. Engage your core and shift your weight slightly to the left, taking your weight off your right knee. Keeping your knee and ankle bent at 90-degree angles, engage your right glute and extend your hip, pressing your right foot toward the ceiling. Pause at the top of the movement when your hip is fully extended, then slowly lower your knee back toward the floor, stopping just before it touches down.
Perform three sets per leg. The number of repetitions you'll complete depends on whether you're performing the exercise with or without added weight. You always want the last one to two reps of each set to be challenging to complete. If you're performing the exercise without weight, aim for 20 to 25 reps per set. If you're performing the exercise with weight, choose a challenging weight and aim for eight to 12 repetitions per set.