Lower Back Pain: If the hips is dipped while performing fire hydrants i can lead to lower back pain.
Thigh Pain: Raising the leg too far out to the side can result in inner thigh pain. When worked regularly, it helps to improve the body posture. Posture: The glutes which is responsible for the fire hydrant is one of the most important leg muscles that helps in various movement. Tones muscles: Doing this movements also helps to tone the core and the glutes muscles. Strengthens Muscles: It helps to strengthen the muscles in the core and glutes. Reduce pain and injury risk: Doing fire hydrants helps to reduce back and knee pain and also lower the risk of having injuries in the lower back. Sculpt glute: This workout is a glute targeted workout that can help in sculpting the glutes and making the firm and strong.
* Your core should remain stable, the only thing moving should be your hips, your foot should point outwards. Step 4: Do 10 reps and Repeat with the other leg. Step 3: Lower your leg back to starting position. Step 2: Lift your leg away from your body towards the side at a 45 degree angle, your knee should remain in a 90 degree angle. Step 1: Start on all fours (Hands and Knees), Your shoulder should be directly above your hands and your hips above your knees.
#FIRE HYDRANT WORKOUT HOW TO#
The steps on how to do a standard fire hydrant. Standing Fire Hydrants: This variant helps to work the muscles in the Hamstrings, Glutes and Core. Hand lift Fire Hydrants: The muscles this variant helps to work are the Glutes, Core and Shoulder muscles. Pulse Fire Hydrants: It helps the muscles in the Glutes and Hamstrings. Resistance band Fire Hydrants: The muscles this form helps to work are the glutes and core.Īnkle Weight Fire Hydrants: It helps to work the muscles in the Glutes, Calves and Foot.įire Hydrant Kick: This variation helps to work the muscles in the Quadriceps, Glutes and Core. Muscles Activated During Fire Hydrant Variants Glutes (Gluteus Maximus, Gluteus Minimus, Gluteus Medius).Ĭore (Latissimus Dorsi, Rectus Abdominis, Transversus abdominis, External oblique, Internal oblique). Bend your right leg to 90 degrees and then lift it to your side at a 45 degree ankle. To do this form Stand straight with your feet hip-width apart, squeeze your core and lean your trunk forward. While doing this form you can choose to place your hands on the back of a chair for balance. Standing Fire Hydrants: This form is very suitable for those with wrist pain. Lower your leg and perform 10 reps before lower your hand. To do this form, you perform one rep of fire hydrant and while your leg is still raised, you lift up the opposite hand just a bit above the floor (about 1 inch is enough). Hand lift Fire Hydrants: It is an advanced level variant of fire hydrants. In this form you do not fully lower your leg immediately after lifting, instead you do 3-5 pulses (lower your leg a little and raise it back) before fully lowering your leg to complete 1 rep. Pulse Fire Hydrants: It is an intermediate level variation of fire hydrants. The kick is done by straightening the knee to extend the leg. Start with a low weight and then gradually increase the weight over time, to avoid straining your ankle and glutes.įire Hydrant Kick: It is quite different from the other types of fire hydrants as a kick is added at the end of each fire hydrant rep before lowering the leg. It involves putting on an ankle weight on your ankle and then doing the workout. Resistance band Fire Hydrants: It is also a beginner friendly form with a little bit on challenge added by the attachment of a resistance band loop above your knees, before doing the fire hydrant workout.Īnkle Weight Fire Hydrants: This form of fire hydrant is in the intermediate level. Standard Fire Hydrants: This is the beginner friendly form of fire hydrants, that is done with only the body weight. It is an exercise that works the glutes especially the gluteus maximus. Fire hydrant is a body weight exercise that is also known as quadruped hip abductions.
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