Hydrant exercise

Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.

There are some key components to this move, making it effective not only in strengthening and activating your rear, but also in creating mobility throughout your hips. It also trains you to tighten your core and maintain control of the contraction. The fire hydrant may seem simple, and if done without attention to detail it can be performed quite easily — and ineffectively. Keep both arms straight, and try not to rock or tilt your hips. The primary muscle targeted by the fire hydrant exercise is the gluteus medius , as you raise and lower your leg.

Hydrant exercise

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Healthline only shows you brands and products that we stand behind. Fire hydrants, also called quadruped hip abductions, are a type of bodyweight exercise. They mainly work the gluteus maximus , but some variations also work the core. When done regularly, fire hydrants can sculpt your glutes, improve back pain , and lower the risk for injury. You can follow this video to learn how to do them. Keep your core and pelvis stable. Your hip should be the only thing moving. When you lift your leg, point your foot toward the opposite wall. This will help your hip rotate correctly.

Well-rounded programs also include Sports Psychology training. March 7, BY: Jamie Maguire.

Real talk: Fire hydrant is a weird name for a workout move. But the quadruped or all-fours exercise is seriously good at targeting several key areas of your body including your glutes, hips, and core, simultaneously. This allows you to strengthen and sculpt multiple muscle groups together and save time. Focusing on this area of your body, in particular, is important because you need your core and hip complex to act as a unit in order to transfer force between your upper and lower body during total-body strength training exercises. It's the foundation for your entire kinetic chain, i.

Ready for spring? The glutes are a commonly targeted area , but go-to exercises often neglect the gluteus medius. The fire hydrant exercise specifically targets the glutes , outer hip, low back and core to improve stability and strength in the body. Whether you suffer from low back pain and want to strengthen your entire core not just your abs! Fire hydrants target the gluteus medius and outer hip. Located right below the hipbone in the upper corners of your glutes, the gluteus medius is inactive unless lateral movements are incorporated into your routine. Even seasoned fitness enthusiasts may forget to work these muscles because they require a combination of compound and isolation movements to hit properly. Luckily, fire hydrants are a great gluteus medius isolation exercise that works the core and hip abductors, too! Another bonus: they do this without any equipment! The isolation exercise can tighten and tone the glutes and core using just your bodweight, preparing you for more advanced exercises and improving your overall fitness level.

Hydrant exercise

The fire hydrant exercise is renowned for its ability to increase your glutes, as well as training your core and hip abductors. When my editor suggested trying 50 fire hydrants every day for 30 days I thought it was a good suggestion and was up for the challenge. For this challenge I split the 50 reps, doing 25 each side.

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Work the same muscles groups in different ways by doing the exercises below. Complete three sets of 10 reps on each side. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. The fire hydrant exercise specifically targets the glutes , outer hip, low back and core to improve stability and strength in the body. Keep one leg on the floor while lifting the other into the air, opening your hips. How we reviewed this article: Sources. Medically reviewed by Daniel Bubnis, M. Get started with these 12 exercises. Here are the pros and cons health experts say you should consider. For even more softball training, check out softball video library. So make sure that you pull your naval in toward your spine at all times. Whether you suffer from low back pain and want to strengthen your entire core not just your abs! Well-rounded programs also include Sports Psychology training.

Want a quick and easy exercise that will help alleviate back and hip pain from sitting in your desk chair all day? Want to also tone your glutes and challenge your core muscle at the same time?

Powered By: Stack Sports. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. Email Instagram Pinterest YouTube. Find them here. Whether you suffer from low back pain and want to strengthen your entire core not just your abs! Keep one leg on the floor while lifting the other into the air, opening your hips. Then return to the starting position. Return to the starting position. Jason Kelly T Baseball. Wrestling Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. For a perkier backside, pair fire hydrants with donkey kicks. After raising your leg, straighten it directly behind you, knee locked, toes pointed toward the floor, while keeping your core tight.