The fire hydrant is a bodyweight exercise that involves raising your legs sideways and back. It strengthens and toned the glutes as well as your core and hamstrings. 

If you do it regularly, the fire-hydrant exercise can give your butt a more round and pear-shaped shape.

This article will cover all aspects of the fire hydrant workout, including its benefits, variations, and tips to make it a more effective session. Let’s get started.

What are fire hydrants?

The fire hydrant is a single-joint exercise that works all your three glute muscles – gluteus maximus, gluteus minimus, and gluteus medius. Quadruped hip abductions are also known as fire hydrants.

These are great warm-up exercises that will improve flexibility and mobility in the lower body.

How to do the fire-hydrant exercise

The following steps are required to get started with the fire hydrant workout:

  • Place a mat on the floor, and then descend to a crawl or quadruped position.
  • Your hands should be directly below your shoulders, and your knees should be under the hips.
  • To support your torso, tighten up your abs while keeping your spine neutral. 
  • To reach neutral position, gently roll your hips downward and upward, arching your lower body up and down, and then slowly roll your hips back and forth. It is safe to stop when you feel it is neutral and comfortable.
  • While keeping your body steady and your knees at 90°, slowly lift your right leg out to the side to about 45°.
  • Now lower your leg in a controlled way back to the original position. 

Repeat this movement 10 – 15 times, then alternate the legs. Perform 3 – 4 sets on each leg.

What are the benefits of fire hydrant exercises?

The fire hydrant is not only good for strengthening your glutes but also has many other benefits. 

  1. Improves posture.
  2. This can help relieve back pain.
  3. Increases coordination and balance.
  4. Proprioception is improved by fire hydrants
  5. It reduces the risk of injury.
  6. It is easy to use and doesn’t require any equipment.

Fire hydrant exercise tips 

These guidelines will help you perform the fire hydrant exercise correctly.

  1. During the movement, keep your head low. Trying to raise your head to look forward will curve your spine, which can strain your lower back and cause you pain.
  2. Maintain hip level. Avoid raising your legs too high or overstretching the hip muscles. Stick to a height that is comfortable for you.
  3. Keep the weight under control. Don’t lean on the opposite side when lifting your leg. Keep your body straight. 
  4. Don’t arch your back when doing the fire hydrant exercise. Keep your spine neutral and your abdominals engaged, don’t try to stick your butt up.
  5. Throughout the movement, keep the ankle in line to the knee.Only the hip joint should move sideways and down.
  6. Don’t move too fast.Train slowly.
  7. When you lift your leg, ensure that your foot points toward the opposite wall. This will allow for proper hip rotation.
  8. If you feel pain, stop the exercise immediatelycramping or tingling in your buttocks, muscles. Your buttocks should feel tired, but not sore.

Variations of the fire-hydrant exercise

Like the deadlift exercise, fire hydrants also come with many variations. They come in:

Fire hydrant with resistance bands

This exercise will make your muscles work harder.

Wrap a resistance band loop around your knees, and then push against the resistance like you would a fire hydrant. 

The thicker the band, the more resistance you’ll need to overcome.

Fire hydrants with weights for the ankle

You can perform this variation by wrapping an ankle weight around you ankle and then fire hydrant.

This will be a better way to tone and strengthen your glutes, hamstrings, and quadriceps.

Fire hydrant kick

Start the fire hydrant procedures, then straighten your knee when your leg has been raised. Then flex your knee back to 90° to return to the start position. 

This variation will strengthen your hip muscles.

Fire hydrant with hand lift 

Keep your right hand about an inch above the ground while lifting the left leg. Repeat the 10 fire hydrants again, and then lower you right hand after the set. 

Do the same with the right leg. Keep your left hand high above the ground.

Standing fire hydrant 

This version is great for wrist pain sufferers. It will also strengthen your core, hips, and glutes and improve your balance.

Stand with your feet together, and then flex your left foot at 90 degrees. For stability, you can hold onto a tabletop or chair.

To begin, lean forward, tighten your core, and lift your bent leg to the side. Then, return to the starting position. Switch legs halfway and complete three sets with 10 repetitions.

Pulse firehydrant 

You don’t need to lower your leg immediately after lifting the weight. Instead, you should do 3-5 pulses (lower your knee a bit and raise your leg back) before lowering your leg fully to complete one rep. 

Forearms firehydrant

You can also use your forearms instead of your palms to fire the hydrant. 

This variation involves laying your forearms flat on the floor in a quadruped posture. Then, do the regular fire-hydrant exercise.

This technique allows for better control and stability.

Bear crawl fire hydrant

This is the most difficult form of the fire-hydrant. 

To perform, push your toes down and raise your knee slightly above your knee. Only your palm and toes must touch the ground. 

Frequently asked questions 

What is the Fire Hydrant exercise aiming at?

The gluteus medius and gluteus minimus are the areas that fire hydrants target. It also works on the core muscles and the hamstrings.

It is called the fire hydrant exercise.

The exercise is known as ‘fire hydrant’Because it resembles a dog urinating at a fire hydrant, This exercise is also known as dirty dog exercise.


The fire hydrant exercise can be a great way to tone and shape your butt area. 

Throughout the movement, keep your back straight.

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