Fire hydrants are not just a device used by firefighters to put out fires, but they are also a type of exercise that can help you build strength and tone your lower body. This exercise is named after the shape of the device used to extinguish fires, which resembles the movement of the exercise.
What is a fire hydrant exercise?
The fire hydrant exercise is a bodyweight exercise that targets the glutes, hips, and thighs. The movement is similar to a dog lifting its leg on a fire hydrant, hence the name. To perform the exercise, you start on all fours, with your hands directly under your shoulders and your knees directly under your hips. From here, you lift one leg out to the side, keeping your knee bent at a 90-degree angle, like a dog lifting its leg. You then lower your leg back down and repeat the movement on the other side.
Benefits of fire hydrant exercise
Fire hydrant exercise is a great way to build strength and tone your lower body. Here are some of the benefits:
- Targets multiple muscle groups: This exercise targets the glutes, hips, and thighs, making it a great exercise to build strength in these areas.
- Improves stability: The fire hydrant exercise requires you to balance on three points of contact, which helps to improve your stability and balance.
- Improves flexibility: The movement of the fire hydrant exercise requires you to move your legs in a circular motion, which can help improve your flexibility.
- Low-impact exercise: The fire hydrant exercise is a low-impact exercise, which means it puts less stress on your joints compared to other exercises like running.
How to do fire hydrant exercise
Here are the steps to perform the fire hydrant exercise:
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Lift your right leg out to the side, keeping your knee bent at a 90-degree angle.
- Pause at the top of the movement, then lower your leg back down to the starting position.
- Repeat the movement on the other leg.
- Complete 3 sets of 10-15 repetitions on each leg.
Variations of fire hydrant exercise
There are several variations of the fire hydrant exercise that you can try to mix up your workout:
- Fire hydrant kick: After lifting your leg out to the side, extend it straight back behind you, then return to the starting position.
- Weighted fire hydrant: Hold a dumbbell or kettlebell in the bend of your knee as you lift your leg out to the side.
- Fire hydrant circles: Instead of lifting your leg straight out to the side, make small circles with your knee, then reverse the direction.
Precautions when doing fire hydrant exercise
While the fire hydrant exercise is generally safe for most people, there are a few precautions you should take:
- If you have knee or hip pain, talk to your doctor or a physical therapist before doing this exercise.
- If you feel any pain or discomfort while doing the exercise, stop immediately and rest.
- If you have lower back pain or a history of lower back problems, engage your core muscles to help support your lower back during the exercise.
- Do not arch your back or round your shoulders during the exercise.
Conclusion
Fire hydrant exercise is a great way to build strength and tone your lower body. It targets multiple muscle groups, improves stability and flexibility, and is a low-impact exercise. By following the proper form and taking precautions, you can safely add this exercise to your workout routine and reap the benefits.