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FIRE HYDRANT WORKOUT HOW TO

Keeping your back straight, abs tight and knees at 90 degrees, lift your right knee off of the ground slightly.Press evenly into both hands and maintain this balanced pressure throughout. Get on all fours with your hands under your shoulders, fingers spread wide, and knees directly below your hips.To avoid these common mistakes, follow these tips: Another common mistake in the lower body is kicking your leg up too high, which can also cause your low back to arch. Your body will twist slightly when you open your leg out to the side, so try your best to keep the hips in line with one another. It’s also important to keep your hips square with the ground as much as possible. This will help protect your back while preventing momentum from overriding glute muscle engagement. So make sure that you pull your naval in toward your spine at all times. Without core engagement, your lower back will dip toward the ground. Tightening your core takes the momentum out of the movement and also promotes proper alignment. Stabilizing your core is key and will make the exercise much more effective. The common mistakes people make when doing fire hydrants Before doing any stretches or strengthening exercises such as the fire hydrant workout, it is crucial to eliminate the constant muscle tension first.This isolation exercise is sure to give you a great burn while opening up the hips, improving posture and strengthening your upper body. When a hip muscle is ridden with constant muscle tension - nerves can be impinged, the pelvis can be pulled out of alignment, and pressure can be placed on the lower back. The vast majority of hip muscle pain is typically caused by trigger points and constant muscle tension. Exercises similar to the fire hydrant workout are great for strengthening the muscle, but if you are looking to ease hip pain or hip pain while sleeping and give back mobility to the muscle, you should consider another alternative known as deep tissue massage. After completing the specified number of repetitions, switch legs and complete the fire hydrant workout.įor a fire hydrant exercise visual, check out this video below.īefore doing the fire hydrant workout, many people suffer from hip tightness and pain.

After pausing for one or two seconds with your leg up, slowly and controlled, lower it back down.

Make sure that your hip and knee are still in alignment. The remainder of your body should remain still.

Next step in the fire hydrant exercise, lift one leg up and out to the side while maintaining a 90-degree bend in your knee and hip.

Brace your core and make sure your lower back is slightly arched and your spine is neutral.

When starting the fire hydrant exercise, put yourself in an all-four position with your hands and knees below your shoulders.

A few other perks of the fire hydrant workout are a rounder butt, it's easy to learn, and the exercise is easy on the joints.įire hydrant workout muscles worked: Gluteus maximus, gluteus medius, gluteus minimus, psoas, and piriformis. The lateral movement of the leg/hip attacks important hip muscles that place a key role in keeping properly aligned hips, low back, and knees. The fire hydrant workout is also a great exercise for improving hip stability. Not tending to these muscles can further result in tightness and a great deal of pain. The fire hydrant movement is one of the few exercises that target many hip muscles left dormant and forgotten about.

FIRE HYDRANT WORKOUT HOW TO

In this article, I will be teaching you how to effectively complete the fire hydrant exercise and giving you tips on creating bulletproof hips through pain relief and strengthening. The beauty of the fire hydrant exercise is that it requires no equipment and you can do it wherever you please. The fire hydrant exercise attacks muscles that are normally left unattended when it comes to lower-body workouts. Strong glutes are a necessity for a healthy midsection and posterior chain. Glute exercises have been becoming more popular by the day.