How to do Fire Hydrant Exercise : - Benefits and Techniques

The fire hydrant exercise is a great way to work your lower body and increase flexibility in your hips. It can also be used as a recovery tool for athletes who are working on their mobility.

How to do Fire Hydrant Exercise

The fire hydrant is an easy exercise that you can do anywhere, anytime with no equipment needed! You just need enough space for yourself to move freely without hitting anything.

It's important that this area be clear of any obstacles so you don't hurt yourself. Start by standing with feet about shoulder-width apart and toes forward-facing the direction of travel.

The glute bridge is one of the best exercises on how to tighten your core while strengthening and activating the rear. This move also trains you in creating mobility throughout your hips, making it effective not only for yourself but everyone around you too!

Although the fire hydrant exercise may seem simple, it can actually be done effectively. If you follow cues and focus on muscle groups that are being targeted, then this is a good way to increase strength and definition in your muscles.

How to Do the Fire Hydrant Exercise? 

You have to follow the given steps for Fire Hydrant Exercise-

  • In a starting position, you should have your hands under shoulders and knees directly below hips. This is the proper way to start from all fours.
  • When you raise your leg out to the side, keep your hips level and engage your core. Hold this for one second before lowering back down onto both feet.
  • Lower your right leg 15 times, then switch sides and do the same for a total of 30 reps.

The most important part of this move is to keep your hips still and not rock or tilt them. You should also make sure that both arms are straightened during the exercise, as well as keeping a neutral spine throughout.

Alternative Exercises Of The Fire Hydrant


Lie on your left side and place your lower right arm firmly onto the floor. Bend both of your legs, stacking them to be closer together with an eye towards keeping up a straight line from one hip to another throughout this exercise's motion.

Rotate outwards (to the right) at either knee while lifting only that leg into the rotation as well as bringing it closer toward you without touching any part of yourself down during those rotations or reps do so for three sets consisting of twenty repetitions per set before switching sides.

Donkey Kicks

Donkey Kicks

Put your hands and knees on the floor in a tabletop position. Keeping the right knee at 90 degrees, lift your leg back up toward the ceiling. Your max height is before you begin to arch or rotate your hips; return to starting position once done with reps on one side then switch legs for three sets of 15-20 reps per side.

Weighted Glute Kickback

Put a two to five-pound dumbbell in the crease of your right leg, then bend that knee at 90 degrees. Lift it behind you until it is in line with your hip and flexed foot; return to start by reversing this movement for one rep. Complete the 3 sets of 10 reps on each side.

Bird Dog

Bird Dog

Begin on all fours with your wrists under shoulders and knees under hips. Tense up your pelvic floor muscles, then raise one arm in front of you and the leg behind to make a straight line from left hand to right foot (hold for a second). Follow by returning back to start position. Repeat the movement with opposite side limbs. this is considered as one rep. Perform 3 sets of 15-20 reps each day.

How to Intensify ( Technique ) Of the Fire Hydrant Exercise

This Steps will show you the proper form and technique for doing fire hydrant exercises. Follow it to get the most out of this full-body workout!

The fire hydrant is a bodyweight exercise, so you won’t need any special equipment. You will only require a mat for this workout routine!

To make this exercise more challenging, there are multiple ways you can do so once the basic movement has been mastered.

  • Tie a resistance band around both your legs just above your knees, or wear ankle weights while performing the move.
  • After straightening your leg behind you, with a locked knee and pointed toes, keep the core tight as it is lowered back to starting position.
  • As you lift your leg, hold it at the top position. Then drop your knee a few inches and raise it again without letting go of this raised pose for 3-5 repetitions before returning to the starting position.

Muscle Groups Used in the Fire Hydrant Exercise

The gluteus Medius is the principal muscle targeted by fire hydrant exercise. As you raise and lower your leg, it helps to generate side-to-side movement as well as overall stability.

Additionally, the fire hydrant exercise engages your core throughout the move because it's often performed without resistance. This is why creating some resistance on yourself will make this move more effective and engaging for you.

When you tighten your core, it increases stability in your torso and protects the spine. This can be accomplished by learning how to do this action correctly so that whatever weight you're attempting to mobilize is under control while keeping stress off of your back.

How to Engage Your Core on All Fours?

The fire hydrant exercise is a great way to reinforce the core muscle group. Let's look at how you can engage them with this simple move!

  • With your hands directly under your shoulders and knees underneath your hips, gently contract the glutes to create a slight squeeze.
  • When you tuck your tailbone, it will tighten up the lower part of your body and flatten out that area.
  • Creating tension in the core, inhale sharply and tighten your stomach muscles. When you feel comfortable with this technique it's important to practice breathing while maintaining such a tight space inside of your abdomen.
  • You want to begin with your back flat and shoulders down so you can engage the lats, chest muscles, and arms. Apply pressure by imagining screwing your hands into the ground as if they were already there.

Benefits Of Fire Hydrant Exercise

The fire hydrant is a great exercise for strengthening your gluteus maximus. This workout also tones and strengthens the abdominal muscles, so it's good for both building core strength as well as lifting booty!

Your glutes are the largest muscles in your hip region and control three major movements.

  • Hip extension. Hip extension is the movement that allows your leg to move backwards and away from your pelvis. It also enables you to walk upstairs or go down them if someone else carries you.
  • Hip external rotation. When you rotate your leg outwards, this is called hip external rotation. This movement occurs when getting out of a car or climbing down from an elevated position.
  • Hip abduction. Hip abduction, which helps you to step out of the way or towards the desired direction.

Variations Of The Fire Hydrant

  • Forearm fire hydrants: You can also make this more challenging by lowering it down to your forearms, which will provide you with better control and stability.
  • With your knees off the ground and arms stretched in front of you, walk like a bear across the playground. Your core will be forced to stabilize as you do this move, which is an intense variation of the exercise.
  • Weighted fire hydrant: Resistance bands can be wrapped around your legs above the knees if you want to increase strength and stability at the same time. One of those options includes squeezing a dumbbell in between your working leg, which will help challenge it.

How To Work The Fire Hydrant In Your Routine?

  • Try it as a warm-up: If you want to warm up your hips and core for any exercise, try the fire hydrant pre-workout. You can get it at almost every convenience store in America!

  • Use it as an active recovery exercise: In between sets of strength training exercises, perform a round of fire hydrants to help reinforce that hip and core unit so there I'm ready to get flexible when I need it.


What does fire hydrant exercise target?

When done regularly, touching the fire hydrant can help sculpt your glutes and improve back pain. They also lower the risk for injury because they work mainly on strengthening muscles that stabilize our backs such as the core.

Where should you feel fire hydrants?

When you perform a glute bridge, make sure to tense up your muscles at the top of the move. You should feel them tensing in your hips as well. However much range of motion you have is normal keep working on increasing it by focusing more and going deeper into each movement over time!

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Conclusions Of Fire Hydrant Exercise

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