How to do the “Fire Hydrants Exercise” according to a Trainer

The fire hydrants exercise workout is an unusual name for a fitness move. The quadruped (or all fours) exercise can be a great way to target several key areas in your body, including your glutes and hips. This will allow you to work with multiple muscle groups at once and save you time.

This area is particularly important as it allows you to transfer power between your upper and low body in strength training exercises. Your entire kinetic chain (i.e. Your movement system is made up of muscles, joints, nerves, and other body parts.

As a certified personal coach, I will teach TimeDoc Health you everything about the fire hydrants exercise, including its benefits, techniques, and variations.

How to do the Fire Hydrants Exercise?

Place your hands under your shoulders, and your hips above your knees.

Your belly button should be drawn towards your spine. Keep your right leg bent at 90°. Your right leg should be lifted to the side.

  • Return to the beginning. This is one more.
  • Benefits of the Fire Hydrants Exercise

A quadruped position is similar to your foundational gait, the crawl. Your core stabilizers are activated and your base is strengthened when you are on your all fours. This move targets your glutes and your core stabilizers. It focuses on your medium, maximus and tensor fascia latiae so that you can shape your butt from all angles.

The lateral lift your leg gives off your body (a.k.a. abduction) is a plus. Abduction allows you to move in three dimensions, something that most people don’t do. This allows for greater hip mobility and flexibility, which will allow you to perform complex movements such as bird dog.

Variations of the Fire Hydrants Exercise

Forearm fire hydrants exercise: To make it easier, you can lower your forearms down to your forearms. This will give you more control and stability.

Bear crawl fire hydrants – This version is much more intense. You will need to stand on all fours and raise your knees above the ground. Then, perform a standard fire-hydrant. As you perform the move, your balance will be challenged and you’ll need to stabilize your core and glutes.

A weighted fire hydrant: Place a resistance band above your knees, or place a dumbbell behind your working leg. This will increase your strength and stability while also challenging your stability.