Fire hydrant exercise, what is it & how to do properly?

The Fire Hydrant is a great lower body exercise that engages and tones your glutes. In addition to the toning of your glutes, this combination exercise often leaves the outer thigh more toned making it an excellent lower body workout. The butt and outer thighs is often an area where excess weight is located and many people find it difficult to shed. By learning how to do the Fire Hydrant you are getting a great way to sculpt and tone your butt region.

Fire hydrants, also called quadruped hip abductions, are a type of bodyweight exercise. They mainly work the gluteus maximus, but some variations also work the core.

When done regularly, fire hydrants exercise can sculpt your glutes, improve back pain, and lower the risk for injury.

how to do fire hydrant exercise

How can you do fire hydrant exercise?

You don’t need any special equipment because the fire hydrant is a body weight exercise. All you are going to need is a mat.

1. Begin by kneeling. Place your shoulders and hips over your hands and knees. Look down while tightening your core.

2. Lift your left leg at a 45-degree angle away from your body. Maintain a 90-degree bend in your knee.

3. To complete one rep, return your leg to the beginning position.

4. Perform three sets of ten repetitions. Rep with the opposite leg. The proper method for practicing with a fire hydrant.

What are the important benefits of the exercise?

The fire hydrant is an effective gluteus maximus strengthening exercise. Some variants also tone and build your core by working the abdominal muscles. As the biggest muscle in your pelvis and hip region, your glutes control three major hip movements. These include:

  • Hip extension. Extension of the hips. Your thigh is moved back and away from your pelvis as you extend your hips. It allows you to walk and climb stairs.
  • Hip external rotation. External rotation of the hips. When your leg rotates outward, this happens. To get out of an automobile, you employ hip external rotation.
  • Hip abduction. Abduction of the hips. Hip abduction allows you to step to the side by lifting your leg away from the center of your body.

The fire hydrant is a great glute workout since it incorporates all three motions. It might make your glutes seem more contoured and toned. Having strong glutes also improves posture, minimizes injury risk, and alleviates back and knee discomfort.

right way to do fire hydrant exercises

What are the six version of Fire Hydrant Exercise?

Once you have completed the basic fire hydrant, you can try modified versions to go further and challenge yourself.

fire hydrants exercise
version 1 of fire hydrant exercise

1) Fire hydrant with resistance band

Fire hydrants can be done with a resistance band loop around both legs. The band will force your hips and glutes to work against resistance.

Wrap a resistance band loop over your knees to accomplish it. Fire hydrants should be used as usually.

Shop resistance bands online.

2) Fire hydrant with pulses

Another way to make fire hydrants harder is to add pulses. When you lift your leg, pulse 3 to 5 times. Lower your leg to complete 1 rep.

As you get stronger, you can increase the number of pulses.

3) Fire hydrant with ankle weights

Your glutes and legs will have to work harder if you use ankle weights. Start with a light weight if you’re new to ankle weights. You can gradually raise your weight.

Do fire hydrants as normal after putting on the ankle weights.

Want to buy ankle weights? Find them here.

4) Fire hydrant kick

Adding a kick to a regular fire hydrant will make the maneuver more powerful.

This will help to strengthen the muscles on the sides of your hips. This is how you do it:

-Straighten your knee to extend your leg when lifting it. To complete one rep, bend your knee 90 degrees and drop your leg.

-Straighten your leg completely as you kick. This will give your glutes a good workout.

5) Fire hydrant with hand lift

Lift one hand while doing fire hydrants to test your core. Because it serves to support the spine, this technique is beneficial for posture and back strength.

  • Begin by getting down on your hands and knees. Your shoulders should be higher than your hands, and your hips should be higher than your knees. Look down and tighten your core.
  • Lift your left leg 45 degrees away from your body. Maintain a 90-degree bend in your knee.
  • Raise your right hand one inch off the ground. Rep with 10 fire hydrants while keeping your hand hovering. To finish one set, lower your hand.
  • Do 3 sets. Repeat with the right leg and left hand.
fire hydrant exercise benefits
version 2 of fire hydrant exercise

6) Standing fire hydrant

Standing fire hydrants, like regular fire hydrants, help to strengthen your glutes, hips, and core. They both require the same kind of hip movement.

Because this exercise does not place any strain on the wrists, it is great for those who suffer from wrist pain or discomfort.

For balance, you can rest your hands on the back of a chair.

  • Stand with your legs hip-width apart. Bend your left leg to 90 degrees.
  • Lean your trunk forward and squeeze your core. Lift your leg to 45 degrees without moving the rest of your body.
  • Lower your leg to starting position to complete 1 rep.
  • Complete 3 sets of 10 repetitions. Repeat with the other leg.

To intensify the move, place a resistance band loop just above your knees.

What are the three alternative for fire hydrant exercise?

The fire hydrant is one way to work your glutes, hips, and core. If you’d like to switch things up, try these alternative exercises in addition to fire hydrants. These exercises will work similar muscles and add variety to your routine.

fire hydrant exercise before and after
alternative exercise 1 of fire hydrant exercise

1) Bent knee hip extensions

The bent knee hip extension strengthens the glutes and core, just like fire hydrants.

  • Begin by kneeling. Place your shoulders and hips over your hands and knees. Look down while tightening your core.
  • Squeeze your glutes together. Raise your left leg while maintaining a 90-degree bend in your knee. Maintain this position until your left thigh is parallel to the ground.
  • To completing one rep, lower your leg.
  • Do three sets of ten repetitions. Rep with the opposite leg.

Bent knee hip extensions, like fire hydrants, should only move your hip. Keep your back, neck, and opposite hip motionless.

fire hydrant exercise
alternative exercise 2 of fire hydrant exercise

2) Clamshell exercise

Clamshell exercises can also help to strengthen your glutes and hip joints. If you don’t enjoy being on your hands and knees, this move is for you. It’s a little less tough on the knees.

  • Place your head on your left arm while lying on your left side. Your right hand should be resting on your right hip.
  • Bend both of your legs to a 45-degree angle and stack them on top of one another. Your hips and shoulders should be straight.
  • Squeeze your glutes together. Raise your upper knee. Return to your original starting position.
  • Perform three sets of ten repetitions. Rep on the other side.

Rotate your foot inward to engage your glutes appropriately. Your shinbone will line with your hips as a result of this. The exercise will target your shinbone instead of your hips if you move your foot outward.

fire hydrant exercise
alternative exercise 3 of fire hydrant exercise

3) Side leg raise

Like fire hydrants, side leg lifts train your glutes and activate your hips. Standing lateral hip abduction is another name for the motion.

It can be completed with or without the use of a resistance band loop.

  • Standing with your feet hip-width apart is a good idea. Place a resistance band right above your knees if you’re using one.
  • Straighten your spine and point your toes in the direction you want to go. Squeeze your core muscles.
  • Raise your left leg to the side with your right knee slightly bent. Pause.
  • Return your leg to the starting position slowly.
  • Complete three sets of ten repetitions. Rep with the opposite leg.

Place your hands on the back of a chair if you need help keeping balanced.

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