Fire hydrant workout how to#

Then slowly it will be easier by time and you can increase the number of reps. However, if this seems bit difficult to perform the proposed number of reps, do as many as you can. How Many Times Should I Do This Workout Per Day?Īs per the directions provided by experts, you should do 15-30 repetitions in 1-3 sets by one leg to notice the changes quickly.

Now perform the same step with opposite leg.

Bring back the leg to initial position.

Hold this position for count of two and keep knee at 90 degrees. Flex your knee and hips both to bring leg to side position.

Extend one leg directly behind you, squeeze the glute and raise your leg towards ceiling.

Again start with the same position i.e, position yourself on all fours.

Recommended Reps: 1×15-20 each leg Back-To-Side Fire Hydrants

Perform the same step with opposite leg.

Retain the position for two counts and keep knee at 90 degrees.

Lift your right leg directly to the side such that thigh remain parallel to the ground.

Now, slowly bring back the right leg to initial position.

Now gently raise your right leg to a side until you feel that your thigh is raised to a limit.

Keep your hips straight in one direction and do not move your thighs with your legs while retaining the legs position at 90 degrees.

Stand on all fours, straighten your arms and tighten your abdominal muscles.

File hydrant workout is exactly what you need to form muscular, slender thighs and butt. Generally, women are more concerned about the hip and thigh section to make them look attractive and in shape.įire hydrant helps you make your hips and thighs more beautiful and resilient. Stretching after the exercise will help you relieve your body, improve muscle flexibility, the amplitude of movements and makes muscle stronger. However, at the end, you may feel your quadriceps, hamstrings and glutes “burning”. This exercise will be simple if you follow it according to its rules, slowly and controlling every movement. This type of exercise basically strengthens the lower body, improves balance, increases mobility of hips and knee joints, corrects posture, activate abdominal muscles and increase muscle tonus.Īdditionally, your hamstrings, glutes, adductors and abductors work during the exercise. This helps in stretching out the hip joints and inner thighs. It is a form of great exercise which includes external parts of butt and thighs.

Fire hydrant workout how to#

6 Know How to Engage Your Core on All Fours Easily.5 Muscle Groups Involved in the Fire Hydrant Exercise.3.1 Proper Breathing Pattern & Exercise Form.3 How Many Times Should I Do This Workout Per Day?.So perform the following Fire Hydrant exercise to make your butt look sexier and toned.

The greater the range of motion, the more easily you will move around the field without restriction, performs quick transition and jump even higher. On developing this movement, you will be able to run or skate faster and change direction quickly and easily.įire hydrant has another variation which adds a hip extension to activate the glutes further and open up the hips. This workout specifically targets the gluteus medius which is commonly responsible for moving legs sideways away from the body (technically called as abduction). This exercise not only seems simple but also can be easily performed without much attention. All these are basic and key components to this move which makes the workoutnot just effective but also helps in strengthening and activating your rear.įire hydrant also helps in creating the mobility throughout your hips, train you to tighten your core and control the contraction as well as maintain it. All you need to do is to position yourself on all fours and lift your leg up to the side to engage your glutes. But because it is a staple in most “ buttock lift” videos doesn’t imply that athletes can’t perform it or take advantage of it. This exercise is very simple and extremely popular among those who are looking for firm butt. Fire hydrant exercise has derived its name from its resemblance to the manner in which a dog relieves himself on the water plug.