Hydrant exercise

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The glutes are a commonly targeted area , but go-to exercises often neglect the gluteus medius. The fire hydrant exercise specifically targets the glutes , outer hip, low back and core to improve stability and strength in the body. Whether you suffer from low back pain and want to strengthen your entire core not just your abs! Fire hydrants target the gluteus medius and outer hip. Located right below the hipbone in the upper corners of your glutes, the gluteus medius is inactive unless lateral movements are incorporated into your routine. Even seasoned fitness enthusiasts may forget to work these muscles because they require a combination of compound and isolation movements to hit properly. Luckily, fire hydrants are a great gluteus medius isolation exercise that works the core and hip abductors, too!

Hydrant exercise

The Fire Hydrant exercise is extremely popular among those looking for a firmer butt. The concept of the Fire Hydrant exercise is simple. From an all-fours position, you lift your leg up to the side to engage your glutes. The exercise specifically targets the gluteus medius, the muscle responsible for moving the leg sideways away from your body technically termed abduction. Activating this muscle prepares your body for the explosive side-to-side movements that are common to most sports. The gluteus medius also improves hip stability, which is critical for maintaining balance and preventing knee and ankle injuries. Another variation of the Fire Hydrant exercise adds a hip extension to further activate the glutes and open up the hips. The greater range of motion will help you move around the field without restriction, quickly transition into an athletic stance and jump even higher. Perform these three variations of the Fire Hydrant exercise during your dynamic warm-up to be ready for the demands of an intense workout, practice or game. Powered By: Stack Sports. Sports Connect.

When you're on all fours, you activate your core stabilizers and strengthen your base.

Real talk: Fire hydrant is a weird name for a workout move. But the quadruped or all-fours exercise is seriously good at targeting several key areas of your body including your glutes, hips, and core, simultaneously. This allows you to strengthen and sculpt multiple muscle groups together and save time. Focusing on this area of your body, in particular, is important because you need your core and hip complex to act as a unit in order to transfer force between your upper and lower body during total-body strength training exercises. It's the foundation for your entire kinetic chain, i. As a certified personal trainer , I'm going to teach you everything you need to know about the the fire hydrant—its benefits, technique, variations, and more.

The fire hydrant exercise is an effective way to strengthen and tone your glutes, hips, and core. The fire hydrant is an amazing bodyweight movement that primarily targets your glutes , along with your core and hip muscles. Performing the fire hydrant exercise is relatively simple and can be done in just a few steps. To begin, stand up straight with your feet about hip-width apart and back away from a wall. Make sure that there is enough space to fully extend your arms without hitting the wall. Put your hands on your hips with your elbows bent at 90 degrees and thumbs pointing downwards towards your buttocks.

Hydrant exercise

As a professional coach who has helped thousands of clients, I have found that the fire hydrant exercise is one of the best daily routines you can incorporate to sculpt the glutes of your dreams. If you want to know the benefits of the fire hydrants and the best ways to perform the movements, read on. The fire hydrant exercise, with its roots tracing back to early fitness regimes, has evolved over the years from its initial application to a staple in modern fitness routines, demonstrating a rich historical journey in the world of exercise.

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Breathe out as you raise your leg, and inhale as you return to the starting position. Your hip should be the only thing moving. IE 11 is not supported. Lie flat on your back with your knees bent and open as wide as the hips. She is a certified personal trainer, yoga and Pilates instructor and weight-loss coach for women. Luckily, fire hydrants are a great gluteus medius isolation exercise that works the core and hip abductors, too! Travis Hansen T Strength Training. To properly work your glutes, rotate your foot inward. To calculate the number of calories burned doing the fire hydrant, enter your weight and the duration of the exercise:. Standing with your feet as wide as your hips, step your right foot out to the right and lunge into the right glute. Children's Privacy Policy. Adding a kick to a normal fire hydrant will intensify the move. Fire hydrants, also called quadruped hip abductions, are a type of bodyweight exercise.

Ready for spring? The glutes are a commonly targeted area , but go-to exercises often neglect the gluteus medius. The fire hydrant exercise specifically targets the glutes , outer hip, low back and core to improve stability and strength in the body.

Lie flat on your back with your knees bent and open as wide as the hips. Even seasoned fitness enthusiasts may forget to work these muscles because they require a combination of compound and isolation movements to hit properly. Keep one leg on the floor while lifting the other into the air, opening your hips. How we reviewed this article: Sources. But the quadruped or all-fours exercise is seriously good at targeting several key areas of your body including your glutes, hips, and core, simultaneously. Was this helpful? Complete three sets of 20 reps on each side. To calculate the number of calories burned doing the fire hydrant, enter your weight and the duration of the exercise:. Keep your core and pelvis stable. IE 11 is not supported. Medically reviewed by Daniel Bubnis, M.