What is a Fire Hydrant?
A Fire Hydrant is a popular exercise for targeting the medial glutes, outer thighs, and “saddlebag” area.
This movement is performed on the hands and knees by lifting the leg (positioned in a 90-degree angle) directly out to the side of the body, delivering a deliciously potent lower body burn. I
n addition to toning the buttocks and outer thighs, this movement requires activation of the lower back, abdominals, shoulders, and triceps muscles, making it an excellent exercise for overall strength and toning.
How to Perform a Fire Hydrant:
- Begin by placing the body in a “tabletop position”: hands directly under the shoulders, knees directly under the hip bones, abdominals engaged so the core is lifted, back in a straight line, and head in a natural spinal position (gaze towards the floor; neck not hunched forward or angled upwards)
- Lift the leg (positioned in a 90-degree angle) until the knee is parallel to the hips (hips should remain facing the floor; if back pain or flexibility is an issue, shorten the range of motion to avoid discomfort)
- Lower the leg back to the floor and repeat this movement on the other side for the desired number of reps
Muscles Activated:
Glutes – gluteus medius, gluteus maximus, gluteus minimus, piriformis
Outer Hips – tensor fascia latae, sartorius
Lower Back – erector spinae, serratus anterior, serratus posterior inferior
Abdominals – internal oblique, external oblique, rectus abdominis, transverse abdominis
Shoulders – anterior deltoid, medial deltoid, posterior deltoid
Tricep Area (Back of Upper Arm) – triceps brachii
Do the 50 Fire Hydrant Challenge as a home routine for your butt muscles, to make them more round and firm! Good luck and let’s get it started! ❤💪
