Fire Hydrants are even known as the quadruped hip abductions. It is a type of workout or exercise to manage body weight. If done on a regular basis, it helps in improving the body pain, sculpting the glutes, and lowering the risk of injury.
How To Do The Fire Hydrants Exercises?
In order to enjoy the benefits of the fire hydrants, it is important to make use of the correct form and techniques of the exercise. However, a person does not need to make use of any special equipment since it is a bodyweight exercise. You only require a mat and follow the below mentioned tips –
The entire workout begins on the hand and knees. You need to perfectly place your shoulders above the hand and your hips above the knees. Look down and tighten the cores.
Now, lift the legs from the body at a forty-five degrees angle. Make sure the knees are placed at the proper ninety-degree angle.
In the end, lower the leg to the initial position in order to complete the one rep.
Repeat this in three sets of ten reps each. Do the same task with the other leg.
Tips And Tricks
Make sure to keep your pelvis and core in a stable position. Only the hip needs to be in a moving posture. Else the glutes and hips regions would not activate in a proper manner. However, it is important to point the foot of the lifted leg in the opposite direction of the wall. This would ensure that the hips could be rotated easily in a correct manner.
What Are The Benefits Derived From The Hydrant Exercise?
The fire hydrant is considered to be an excellent exercise that helps to strengthening the gluteus maximus. Even some of the variations help to work upon the abdominal muscles, which tones and strengthened the cores.
Glutes are the biggest muscle present in the pelvis and hip region of the body. They basically control the three major movements of the hip. This include –
Hip Extensions – This makes the thigh move back and away from the pelvic region. Hence, it helps in walking and going up the stairs.
Hip External Rotation – This particular helps in rotating the leg in the outward section. It is being put in use when we get out of the car.
Hip Abduction – It helps in lifting the leg away from the center of the body. Hence, it helps in stepping to the side section.
Therefore, the fire hydrant includes all the three movements, which is considered to be a glute exercise. It helps in making the glute give a more sculpted and toned look. This not only helps in improving the posture but at the same time lowers the risk of injury, back and knee pain.
Once you understand and start doing the basic fire hydrant exercises, then you gradually start doing some of the modified versions. This will definitely challenge you, but at the same time, you would enjoy the activity.
With The Resistance Band
Fire hydrants activities can be preferably done with one resistance band loops placed around both legs. This particular band would force the hip and glutes to work easily against the resistance. So, while doing the workouts, it is recommended to wrap the band loop above the knees and then perform the activities in a usual manner.
With The Ankle Weights
Adding some weights to the ankles helps in challenging the glutes and legs in order to work harder. However, if you are adding these weights as a new trial, then start initially with the low weights. Hence, with time the increase in weight can be opted for in a gradual manner. So, after putting the weights on the ankles, start doing the fire hydrants in a usual manner.
Fire Hydrant Kick
The addition of some kick to the normal fire hydrant activities helps to intensify the daily moves. At the same time, it even strengthens up the sides of the hip muscles. For this first, you need to lift the leg for which the knees should be straightened in order to extend the leg. Then return the knees back to the ninety degrees and lower the leg. This would finish the one rep. Once after the kick, when the legs are straightened, it helps in working the glutes in a proper manner.
With The Pulses
Adding pulses will help in making the fire hydrant exercise a bit harder. So, once the leg is being lifted, you need to pulse for three to five times. Lowering the leg completes one rep. Therefore, as you get stronger, the number of pulses could be increased.
With Hand Lift
In order to do challenging core activities, a person has to lift one of his hands while doing the fire hydrants. It helps in improving the posture and, at the same time, stabilizes the spine sections by providing the strength to the back region. So all you need to do is to start on with your hands and knees. The shoulders should be placed above the hands and the hips above the knees.
Look down and lift one of the legs away from the body at around forty-five degrees. Now place the knee at around ninety degrees. Then lift the right hand an inch above the floor section. Repeat this ten fire hydrant activity while the hand continues to hover. In the end, lower the hand in order to complete one set. Keep in mind to make use of the right leg with the left hand and keep on repeating this.
Standing Fire Hydrant
Same as the normal hydrant activity, this standing one helps in strengthening the glutes, hips, and cores. Basically, it involves the same hip movements. Well, as it does not put any type of pressure on the wrists, it is an ideal option for people suffering from any wrist pain. One can even place the hands on the chair for an improved balancing. First of all, stand with the leg hip-width apart.
Now, bend the left leg to ninety degrees. Further, lean the trunk in a forward direction by squeezing the core. Then lift the leg to perfect forty-five degrees without moving any other body part. In the end, lower the leg to the start position in order to complete one rep. So the same activity with the other leg too. Moreover, in order to intensify the moves, even the resistance band loop should be placed above the knees.
Some Of The Alternative Exercises
No doubt, the fire hydrant activities are one of the best ways to work upon the glutes, hips, and core. However, one can even try some of the alternate exercises form in addition to the core. They work in the same manner upon the muscles and would rather help in to add some variety to the routine work.
Bent Knee Hip Extensions
This activity helps in strengthen the glutes and cores in the same manner as the fire hydrants. The entire work starts on the hand and knees. The shoulders must be placed above the hands while the hips above the knees. Look downwards and tighten the core. Squeeze the glutes. First of all, lift your left leg by keeping your knee at ninety degrees.
Continue the activity until the left thigh comes in the parallel direction to the floor. Now lower the leg in order to complete one rep. Keep on repeating this even with the other leg. However, make sure that the bent knee hip extensions only move the hip. Rest your neck, back, and opposite hip must stay in a still posture.
This particular workout helps to strengthen up the glutes and the hip joints. It is preferable for the ones who do not wish to make use of the legs and hands at the same time. It is even comparatively easier while doing on the knees. Firstly, you need to lie down on the left side by placing the head on the left arms. Now, the right hand must rest on the right hip.
Now allow both the legs to bend in forty-five degrees, staking them upon each other. Squeeze the glutes and lift the knees. Return to the initial posture. Keep on repeating this even on the other side. However, in order to work on the glutes in a proper manner rotate the food in the inward direction. It helps in bringing the shinbone in a proper line up with the hips. When the foot is rotated in the outward direction, this exercise works upon the shinbone rather than on the hips.
Side Leg Raise
It engages the hips and works on the glutes like the fire hydrant exercises. This particular move is even referred to as the standing lateral hip abduction. It can be done both with and without the resistance band loops. First of all, stand with the feet hip-width apart. If the resistance band is being put in use, then place it above the knees.
Straighten up the spine and face the toes in the forward direction. Now, with the right knees, a bit bent to lift the left leg and pause. Slowly now lower the leg to the initial position. Repeat this alternatively even with the other leg. If you need some balance, then place your hands on the back of the chairs.
However, if you are new to perform these particular exercises, then you must take the help of the personal trainer or exercise physiologist. Moreover, if you are suffering from any back pain or have undergone any hip, knee, or back surgery, have a talk. Probably the different ways to enjoy comfortably will be recommended by the professionals.
Advice taken from the doctors before initiating or modifying any of the exercise programs is considered to be an ideal option for the fitness level of the body.