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#Fire hydrant workout how to#
#Fire hydrant workout series#

Did you know that your core and abdominals are not the same things? The core includes more than 20 muscles in your stomach area, lower back, and hips. In addition to the hips and glutes, fire hydrants also strengthen the core muscles and abdominal muscles. Strengthens the core and abdominal muscles Gluteus maximus, gluteus medius, and gluteus minimusĢ.The primary hip and glute muscles that get worked from fire hydrants include: When it is strong and stable, your whole body becomes stronger and stabler as a result. The pelvis is the bottom of your entire core region and links your upper body to your lower body. Most importantly, having muscular hips strengthens the pelvis. What makes having strong hips and glutes so important? Here are just a few of the top reasons: However, they perhaps don't realize the importance of strengthening the hips and glutes. Lifters often overlook the hip and glute muscles for other muscle groups, including the back, shoulders, and legs. We highly suggest adding fire hydrants to your lower body workout routine because they have so many benefits.

Want to know more? Here is our complete guide to fire hydrants, including the proper techniques, benefits, and variations of the exercise! The Top Benefits of Fire Hydrants

They are best known for strengthening your hips and glutes, but they actually do so much more than that. What if there was an exercise that strengthened your hip and glute muscles while building a leaner core and improving your wellness? It turns out that fire hydrants do just that!Īlso known as quadruped hip abductions, fire hydrants are a can't-miss bodyweight resistance exercise.

#Fire hydrant workout how to#

How to activate your glutes (improve the clamshell). Glute activation exercise: How to activate glutes with fire hydrant kick. fitness-certifications/ace-answers/exam-preparation-blog/3594/muscles-that-move-the-leg (n.d.).Ī/education-and-resources/lifestyle/exercise-library/270/quadruped-bent-knee-hip-extensions education-and-resources/professional/expert-articles/6355/8-butt-toning-moves Standing fire hydrant to wake up those sleepy glutes. Glutes gone wild: Resistance band leg & booty workout.

#Fire hydrant workout series#

Your functional core: A 10-minute series to develop core stability and mobility.Ī/education-and-resources/professional/expert-articles/6970/your-functional-core-a-10-minute-series-to-develop-core-stability-and-mobility 5 ab exercises: No crunches, no equipment! /education-and-resources/professional/expert-articles/6402/5-ab-exercises-no-crunches-no-equipment You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. Lower your leg to complete 1 rep.Īs you get stronger, you can increase the number of pulses. When you lift your leg, pulse 3 to 5 times. This will work your glutes properly.Īnother way to make fire hydrants harder is to add pulses.

When you kick, straighten your leg completely.

Return your knee to 90 degrees and lower your leg to finish 1 rep.

When you lift your leg, straighten your knee to extend your leg.

This will further strengthen the sides of your hip muscles. Fire hydrant kickĪdding a kick to a normal fire hydrant will intensify the move. Want to buy ankle weights? Find them here. You can increase the weight over time.Īfter you put on the ankle weights, do fire hydrants as usual. If you’re new to ankle weights, start with a low weight. Using ankle weights will challenge your glutes and legs to work harder. To do it, wrap a resistance band loop above your knees. The band will force your hips and glutes to work against resistance. Fire hydrant with resistance bandįire hydrants can be done with a resistance band loop around both legs. Once you’ve mastered the basic fire hydrant, you can try modified versions to challenge yourself.