Have you heard of the fire hydrant workout ? This bodyweight strength training exercise is great for targeting the hips and working the glutes. 🍑
And it’s no coincidence that this move is gaining popularity in gyms among both men and women. Find out how to do the fire hydrant exercise to get firm, rounded glutes.
The fire hydrant workout, in brief:
-The fire hydrant is a bodyweight exercise that targets the glutes and hips.
-It is performed on all fours by lifting one leg to the side with the knee bent.
-It mainly works the gluteus maximus, gluteus medius, and abdominal muscles.
-It improves hip stability and reduces the risk of injury.
-This exercise improves posture and sculpts firm, shapely glutes.
-It can be incorporated into leg day for a complete lower body workout.
What is the fire hydrant workout ?
Popularized by fitness influencers a few years ago, the fire hydrant exercise aims to strengthen the lower body. On all fours, this movement involves hip abduction to tone the glutes.
It requires very little—if any—equipment, so it can be done at home or at the gym. 🏠
In French, “fire hydrant” translates to “borne à incendie.” In fact, this movement gets its name from an unflattering image… that of dogs urinating on street furniture!
How to do the fire hydrant workout?
Start in a quadruped position, ideally on a gym mat for greater comfort. Your hands should be flat on the floor, aligned with your shoulders, and your knees bent at 90 degrees.
Make sure you engage your core to keep your back straight. 🍫
The goal of the exercise is to open your hips. To do this, while keeping your knee bent, squeeze your glutes and lift one leg to the side until it is parallel to the floor.
Hold this position for about 1 second, then slowly return to the starting position.
Start by doing about ten repetitions with your right leg, then switch to your left leg. Do 3 to 4 sets.
There is no need to lift your leg too high, as this may cause your pelvis to rotate and defeat the purpose of the exercise. It is also important to keep your spine straight by contracting your abdominal muscles.
Which muscles are worked by the fire hydrant?
As you know, the fire hydrant helps to tone the glutes. 💪
More specifically, it works the gluteus maximus, the largest muscle in this part of the body. The gluteus minimus and medius (also known as the small and medium gluteal muscles), which act as hip abductors, are also targeted.
Finally, activating the abdominal muscles helps to strengthen them, while helping to keep the back straight.
The benefits of the fire hydrant
First and foremost, this exercise helps sculpt beautiful, muscular glutes while improving their shape and volume. 🍑
In addition, it helps you build mobile, strong, and stable hips. Taking care of these joints will benefit you in several ways, including improving your physical performance (in other strength training exercises, or even in other sports) and reducing the risk of injury. 🏋️
Finally, strengthening your glutes is an excellent way to improve your overall posture.
How can you incorporate this exercise into your strength training program?
I recommend doing this movement on your leg day to target your glutes, quads, hamstrings, and calves. 🚀
To strengthen your legs and achieve optimal results, you can combine the fire hydrant with:
-Lunges or leg presses
-Leg curls
-Hip thrusts or Romanian deadlifts
-Calf raises
-Core training or abs
Remember that it is essential to do lower body strength training exercises every week. This will help you develop a balanced and harmonious physique. 🤩
Variations of this movement
There are several variations of the fire hydrant that you can incorporate into your workout:
-The fire hydrant with a resistance band around your thighs to increase the difficulty of the exercise.
-The weighted fire hydrant, with a weight attached to each ankle (start light, with 1 or 2 kg ankle weights) to add more resistance to the movement.
-The fire hydrant with kick, which involves extending your leg when it is in the raised position.
-The fire hydrant with circles, where the goal is to draw circles (first in one direction, then the other) with your leg when it is in the raised position.
In summary, the fire hydrant is an effective exercise for firming your buttocks and toning your hips. 🙌
It develops muscles that will make your lower body stronger and improve your posture. Whether you are a man or a woman, this accessible movement has a place in your workout routine.
