Fire hydrants may not be the most glamorous exercise (the move is named after a dog relieving itself on a hydrant, after all!) but they are quite effective.To set up correctly for a fire hydrant, “start in an all fours position with hands under shoulders and knees under hips with your back flat like a table top,” Torrey McAnena, Master Trainer at Physique 57, tells Lively.
Then, keep your shoulders and hips square to the floor, then lift one leg an inch off the floor with the knee still bent. “Rotate that leg open to the side keeping it bent and hips facing the ground. Using your inner thighs, squeeze the leg closed. Repeat for the desired amount of reps and do the other side,” McAnena adds.
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What does the fire hydrant exercise do?
The fire hydrant is a simple move you can do anywhere (even if you have minimal space and no equipment). Theexercise targets gluteus maximus, inner thighs and obliques, McAnena says. In addition to toning your glutes and core, the fire hydrant may also improve hip mobility, reduce back discomfort and improve your posture.
If you’re looking to increase thigh, core and glute strength, you can add a few reps of fire hydrants to your existing workout. “A well-balanced body is the strongest body so it is best to pair fire hydrants with hamstring and core exercises. The stronger your core is, the more efficient your entire workout can be,” McAnena says.
Do fire hydrants help hip dips?
Hip dips are an indentation that some women have between their hips and thighs. “Instead of your hip following the same curve as your thigh it dips inward to create a depression. They can be hardly noticeable or more severe depending on your skeletal structure,” Jamie Hickey, nutritionist, trainer and Founder of Truism Fitness, tells Lively.
They are largely genetic and very normal, though some people wish to slim their hip dips so they’re not as noticeable in tight fitting clothes. “Hip dips are dependent on your anatomical structure but exercising and strengthening the muscles around your hips and pelvis can minimize their appearance,” McAnena says.
Your Fire Hydrant Workout
As McAnena said, the fire hydrant move works well when mixed with hamstring and core exercises. You can try the following fire hydrant workout (and don’t forget to work both sides):
Fire Hydrants: 3 sets of 10-15 reps
Donkey Kicks: 3 sets of 15 reps
Plank: Hold a plank for 60 seconds
Alternating Lunges:20 reps per side