Hydrant exercise

The glutes are a commonly targeted areabut go-to exercises often neglect the gluteus medius. The fire hydrant exercise specifically targets the gluteshydrant exercise, 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 hydrant exercise outer hip.

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. Working the medial glutes in this manner better equips you for side-to-side movement, and aids overall stability. This can be accomplished by learning to tighten your core.

Hydrant exercise

The Fire Hydrant exercise is extremely popular among those looking for a firmer butt. The concept of the Fire Hydrant exercise is simple. From an all-fours position, you lift your leg up to the side to engage your glutes. The exercise specifically targets the gluteus medius, the muscle responsible for moving the leg sideways away from your body technically termed abduction. Activating this muscle prepares your body for the explosive side-to-side movements that are common to most sports. The gluteus medius also improves hip stability, which is critical for maintaining balance and preventing knee and ankle injuries. Another variation of the Fire Hydrant exercise adds a hip extension to further activate the glutes and open up the hips. The greater range of motion will help you move around the field without restriction, quickly transition into an athletic stance and jump even higher. Perform these three variations of the Fire Hydrant exercise during your dynamic warm-up to be ready for the demands of an intense workout, practice or game. Powered By: Stack Sports. Sports Connect. Write For Us. Advertise With Us. Privacy Statement.

This can be accomplished by learning to tighten your core. Spring Training is not just for physical preparation. Lower your leg, keeping your hips raised throughout, hydrant exercise.

Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Return to the starting position, repeat, and then switch legs. While doing the fire hydrant, face the floor and avoid arching your back. Breathe out as you raise your leg, and inhale as you return to the starting position. The fire hydrant targets the outer glutes, core, and hips. This is a great exercise to tone and firm your butt and thighs, strengthen the hips, and also tighten your core.

The fire hydrant exercise is an effective way to strengthen and tone your glutes, hips, and core. The fire hydrant is an amazing bodyweight movement that primarily targets your glutes , along with your core and hip muscles. Performing the fire hydrant exercise is relatively simple and can be done in just a few steps. To begin, stand up straight with your feet about hip-width apart and back away from a wall. Make sure that there is enough space to fully extend your arms without hitting the wall. Put your hands on your hips with your elbows bent at 90 degrees and thumbs pointing downwards towards your buttocks. Your chin should be lifted slightly and you should look forward. With this setup, you are ready to move on to the step-by-step guide for performing the fire hydrant exercise. This exercise can be made more difficult by adding weights or resistance bands around both of your legs.

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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Advertisement - Continue Reading Below. Keep both arms straight, and try not to rock or tilt your hips. These include:. Also, always think: engaged core! 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. The fire hydrant may seem simple, and if done without attention to detail it can be performed quite easily — and ineffectively. Travis Hansen T Strength Training. Want to buy ankle weights? Get started with these 12 exercises. Like fire hydrants, bent knee hip extensions should only move your hip. Some variations also work the abdominal muscles , toning and strengthening your core. Check out more workouts and drills in our soccer training video gallery.

Fire hydrants are a form of bodyweight exercises that primarily work the gluteus maximus the butt muscles. This seemingly simple exercise is a staple for strengthening and toning the glutes. Weak glutes can impact all sorts of lower body movements and cause other muscles to compensate, often resulting in injuries down the line.

If you buy through links on this page, we may earn a small commission. Watch Next. Write For Us. Jason Kelly T Baseball. 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. When you're on all fours, you activate your core stabilizers and strengthen your base. By transferring our focus and attention to our body and our breath …. Email Instagram Pinterest YouTube. We include products we think are useful for our readers. Some variations also work the abdominal muscles , toning and strengthening your core. How we vet brands and products Healthline only shows you brands and products that we stand behind. Stand with your feet as wide as your hips. Lie flat on your back with your knees bent and open as wide as the hips. Fire hydrants target the gluteus medius and outer hip.