To get the most out of fire hydrants, it’s important to use the right form and technique. You can follow this video to learn how to do them.
Since the fire hydrant is a bodyweight exercise, you don’t need special equipment. You’ll only need a mat.
- Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down.
- Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees.
- Lower your leg to starting position to complete 1 rep.
- Do 3 sets of 10 reps. Repeat with the other leg.
Tips
Keep your core and pelvis stable. Your hip should be the only thing moving. Otherwise, your hips and glutes won’t activate properly.
When you lift your leg, point your foot toward the opposite wall. This will help your hip rotate correctly.
The fire hydrant is an excellent exercise for strengthening your gluteus maximus. Some variations also work the abdominal muscles, toning and strengthening your core.
As the biggest muscle in your pelvis and hip region, your glutes control three major hip movements. These include:
- Hip extension. Hip extension moves your thigh back and away from your pelvis. It lets you walk and go up stairs.
- Hip external rotation. This happens when your leg rotates outward. You use hip external rotation to get out of a car.
- Hip abduction. Hip abduction lifts your leg away from the center of your body, which lets you step to the side.
The fire hydrant involves all three movements, so it’s a great glute exercise. It can help your glutes look more toned and sculpted. Having strong glutes also improves your posture, lowers your risk of injury, and reduces back and knee pain.
