After completing the specified number of repetitions, switch legs and complete the fire hydrant workout.įor a fire hydrant exercise visual, check out this video below.īefore doing the fire hydrant workout, many people suffer from hip tightness and pain.After pausing for one or two seconds with your leg up, slowly and controlled, lower it back down.Make sure that your hip and knee are still in alignment. The remainder of your body should remain still. Next step in the fire hydrant exercise, lift one leg up and out to the side while maintaining a 90-degree bend in your knee and hip.Brace your core and make sure your lower back is slightly arched and your spine is neutral. When starting the fire hydrant exercise, put yourself in an all-four position with your hands and knees below your shoulders.A few other perks of the fire hydrant workout are a rounder butt, it's easy to learn, and the exercise is easy on the joints.įire hydrant workout muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, psoas, and piriformis. The lateral movement of the leg/hip attacks important hip muscles that place a key role in keeping properly aligned hips, low back, and knees. The fire hydrant workout is also a great exercise for improving hip stability. Not tending to these muscles can further result in tightness and a great deal of pain. ![]() The fire hydrant movement is one of the few exercises that target many hip muscles left dormant and forgotten about. ![]() In this article, I will be teaching you how to effectively complete the fire hydrant exercise and giving you tips on creating bulletproof hips through pain relief and strengthening. The beauty of the fire hydrant exercise is that it requires no equipment and you can do it wherever you please. The fire hydrant exercise attacks muscles that are normally left unattended when it comes to lower-body workouts. ![]() Strong glutes are a necessity for a healthy midsection and posterior chain. Work the same muscles groups in different ways by doing the exercises below.Glute exercises have been becoming more popular by the day. Doing so will challenge your stability and increase your strength at the same time!Īlternative Exercises To The Fire Hydrant Weighted fire hydrant: Wrap a resistance band around your legs above your knees or squeeze a dumbbell in the crease behind your working leg.You'll be forced to balance while stabilizing your core and glutes as you do the move. From all fours, hover your knees off the ground and then perform a standard fire hydrant. Bear crawl fire hydrants: This version is wayyy more intense.Forearm fire hydrants: If you need an easier option, instead of doing this quadruped on your palms, lower down to your forearms to allow for more control and stability.abduction) allows you to move in three dimension, which most people don't commonly do! This translates to better hip mobility and flexibility so you'll be able to perform more complex movements in this position like bird dog down the road. Plus, the lateral lift that your leg is doing away from your body (a.k.a. Aside from your abs, this move primarily targets the glutes, focusing in on the medium, maximus, and tensor fascia latae, so you can sculpt your butt from all angles. When you're on all fours, you activate your core stabilizers and strengthen your base. Benefits Of The Fire Hydrantīeing in a quadruped position mimics your most foundational gait, the crawl. Sets/reps for results: Three sets of 15 reps on each leg is a great place to start. And remember-that 90-degree angle for your knees makes all the difference. Lift your leg out to your right side, stopping at hip height.įorm tips: Keep a straight line from the crown of your head to your tail bone. Keep your belly button drawn in toward your spine, back flat, and your right leg bent at 90 degrees. ![]()
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