How To Perform Fire Hydrants: An Easy Exercise for Toning Glutes, Thighs, and Core
Dogs can provide inspiration for fitness moves, even in their most casual actions. For instance, the act of lifting a leg to pee on a fire hydrant has inspired a floor exercise called the “fire hydrant.” This move targets the glute medius, outer thigh, and core muscles and is typically done on your hands and knees in a tabletop position, according to fitness expert Megan Roup, founder of The Sculpt Society.
Roup recommends hip mobility exercises like the fire hydrant as a warm-up before a run or to include more targeted glute exercises in your workout routine. While it may seem simple, there are certain techniques and common mistakes to be aware of to perform this exercise properly.
How to Perform Fire Hydrants
- Begin in a tabletop position on your hands and knees.
- With both knees bent at a 90-degree angle, lift one knee out to the side, aiming to align it with your hip.
- Lower the lifted leg down while maintaining weight on your arms and the non-lifting leg.
Complete 10 to 12 repetitions on one side before switching to the other side.
Fire Hydrant Tips
To maximize the effectiveness of the fire hydrant exercise, focus on engaging your muscles, particularly your core, maintaining proper form, and executing the movement deliberately and steadily. These tips will help you avoid ineffective leg movements and ensure better results.
Avoid Tilting Away from the Raised Leg
Keep your body in the hands-and-knees position without shifting your weight when lifting your leg.
Roup advises, “Because balance is crucial in the fire hydrant exercise, individuals tend to lean away from the raised leg. Ensure equal weight distribution on both hands to engage your core effectively.”
Maintain a Neutral Spine
Focus on keeping your core engaged to prevent arching your back while performing the exercise.
Engage Your Upper Body
While the focus is on the lower body, do not neglect the upper body. Maintain active engagement in your upper body and shoulders by pressing firmly into the floor.
Consider Using a Resistance Band
To increase the intensity of the fire hydrant exercise, add a resistance band above your knees. This helps engage additional muscles, but ensure you maintain proper form and technique.
Now that you’re equipped with these tips, you can confidently execute the fire hydrant exercise and feel the burn similar to your furry friend, minus the bladder relief.
