Fire hydrant exercise

They mainly work the gluteus maximus, but some variations also work the core. When done regularly, fire. The Exercise Guide has exercise videos, photos, details, community tips and reviews to help you reach your fitness goals. Researchers discovered that the fire hydrant is one of the most effective butt exercises.

Start on all fours, on your hands and knees. For proper form, your knees should be directly under your hips, and hands directly below your shoulders.

Keep your back and neck straight and look forward. In addition to the toning of your glutes, this combination exercise often leaves the outer thigh more toned making it an excellent lower body workout. The butt and outer thighs is often an area where excess weight is located and many people find it difficult to shed.

This is your starting position. Keeping your hips level and your core engaged (see below for more on that), raise your right knee out to the side as high as you can, and hold for second. You need no equipment to perform the exercise , and it is appropriate for most people. Place your mat down on a clear space on the floor. Get down on the mat on all fours.

It also helps to stretch the hip joints and inner thighs.

Here, a personal trainer shares how to do the fire hydrant correctly. For a perkier back side, pair fire hydrants with donkey kicks. The fire hydrant targets the outer glutes, core and hips.

Fire hydrant exercise has derived its name from its resemblance to the manner in which a dog relieves himself on the water plug. The movement should occur at your hips. Focus on contracting your glutes throughout the exercise. Lift the bent leg out to the side as a dog would urinate on a fire hydrant. Make sure your leg is not turned too far outward or inward either direction.

Get step by step instructions to properly execute the movement and get the most of your Abs workout. Get expert trainer tips and much more only at muscleandfitness. Do the pumper port and nozzles face the correct direction? Is the soil surrounding the hydrant capable of supporting it?

Fire Hydrant Maintenance Does the hydrant need to be raise or lowered? GPS location of hydrant if required. All 4s fire hydrant (lift and rotate): Begin on your hands and knees.

Tighten your stomach muscles throughout the exercise. Raise your knee outward and upward diagonally towards the side. Repeat with the other leg.

Continue alternating sides. Strengthening your glute medius will also improve your hip’s stability as well as help you run faster and change direction more quickly. The leg moves out and slightly back without compressing the lumbar spine.

The abdominals and glute MED on the opposite leg (right leg in this video) stabilize the body.