Fire Hydrants

Introduction

Fire Hydrants are a dynamic and effective lower body exercise that primarily targets the gluteus medius and minimus, while also engaging the core and hip stabilizers. Named for their resemblance to a dog lifting its leg at a fire hydrant, this movement is particularly beneficial for enhancing hip mobility, stability, and strength. Fire Hydrants are an excellent addition to any workout routine, especially for those looking to improve their lower body aesthetics, prevent injuries, and enhance overall athletic performance. By incorporating this exercise, you can achieve better muscle activation and balance, contributing to a well-rounded and functional fitness regimen.

Execution

How to Execute Fire Hydrants

Setup

1. Begin on all fours in a tabletop position. Ensure your hands are directly under your shoulders and your knees are directly under your hips.
2. Engage your core to maintain a neutral spine throughout the exercise.

Execution

1. Keeping your knee bent at a 90-degree angle, lift your right leg out to the side until your thigh is parallel to the ground. Your foot should remain flexed throughout the movement.
2. Pause briefly at the top of the movement, ensuring you feel the contraction in your glutes.
3. Slowly lower your leg back to the starting position, maintaining control and keeping your core engaged.
4. Repeat for the desired number of repetitions on the right leg before switching to the left leg.

Finishing

1. After completing the set on both legs, return to the tabletop position.
2. Perform a brief stretch if needed, such as a child's pose, to release any tension in your lower back and hips.