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How To Do The Fire Hydrant Exercise To Sculpt Your Lower Body

Fire Hydrant Exercise
image via brookgriffin.com

Fire Hydrant Exercise

See below instructions and video demonstration on how to do the fire hydrant exercise along with FREE related workouts.

What Is A Fire Hydrant Exercise

Researchers discovered that the fire hydrant is one of the most effective butt exercises.

Tighten your core. 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.

The correct range of motion is to keep your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor, lower to the floor and repeat.

If you have a personal trainer, he or she can assist you with performing the fire hydrant correctly.

What Muscles Does The Fire Hydrant Workout Work On 

The primary muscle targeted by the fire hydrant workout is the gluteus medius, as you raise and lower your leg.

Working the glutes aids stability and better equips you for side to side movement.

The fire hydrant also works on the hips, thighs and core.

Fire Hydrants Workout Benefits

This is an excellent exercise to tone and firm your butt, thighs, strengthen the hips and also tighten your core.

What Does The Fire Hydrant Workout Do For Your Body 

It activates the glutes. Most of us sit at a desk all day hunched over a computer screen, as a result our glute muscle becomes inactive. This could lead to lower back pain, hip pain, and even knee and ankle pain.

How To Do Fire Hydrants

Start on all fours, knees directly under your hips, and hands directly below your shoulders.

Tighten your core.

Keep your back and neck straight and look forward.

Keeping your knee bent, raise your right leg out to the side, until your thigh is parallel to the floor at a 90-degree angle.

Keep your pelvis stable. Slowly lower your leg and return to the starting position.

Do 15 reps then switch legs. As you get stronger, increase to 20 reps on each side.

Fire Hydrant Video Using Resistance Band

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Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

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