Fire hydrants are an important exercise to know if you’re looking to build your glutes.
As you can imagine, it is called the fire hydrant because it looks as though you are a dog urinating on the classic fire hydrant! It allows you to work out on all fours and really target plenty of muscle groups at the same time.
They work your glutes (of course), hips and core all together.
Fire hydrants are a very popular workout as they really do isolate the glute muscles – you’ll definitely feel the burn!
Step 1: To begin, get into the quadruped position. Get onto the floor with your hips stacked over the knees and your wrists under your shoulders. Keep your back straight all the way from head to tail and try to keep your legs bent at 90 degrees – no more or less ideally.
Step 2: Engage your core by drawing your belly button in towards your spine. (Imagine tensing your stomach trying to pull it back into your spine). As you do this, lift your leg out to the side, stop once you reach hip height. This leg is called your working leg and this movement is called abduction.
Step 3: Return your working leg back to its original position. You have now completed one rep. Repeat this exercise with 15 repetitions on each leg, 3 times for best results.
There are different variations of the hydrant exercise which allow you to use the workout for more tailored or harder training.
Forearm Fire Hydrants: instead of using your wrists in the quadruped position, use your forearms. This is handy for beginners of the exercise because it allows more stability and control when working your legs.
Bear Crawl Fire Hydrants: lift your knees above the ground slightly and perform your usual fire hydrant. Hovering your knees forces your body to work harder to maintain balance, while attempting to stabilize your core and glute muscles.
Weighted Fire Hydrant: there are two options for a weighted fire hydrant. Option one, use a resistance band. Place this just above the knees or higher as you do the exercise. Option two, squeeze a dumbbell weight in the crease of the leg you’re working. This challenges both your stability and your strength as you perform the fire hydrant.
Apart from the advantage already covered that fire hydrants work a variety of muscles, here are a few more:
Will fire hydrants get rid of my hip-dips?
Do fire hydrants give you a bigger bum?
Are fire hydrants better than squats?
Hopefully you have learnt today the best practice for performing fire hydrants and understand why they are so beneficial.
If you have found your own, different advantages to fire hydrants please let us know in the comments!