Without diversity in an exercise routine, your body may become used to the exercises performed. And you may become bored of doing the same thing. When working the gluts, it is important to change the routine and to keep re-shocking the muscle in order to maintain constant progression. Fire hydrant exercises can be a fun and challenging way to work your butt into shape.
- Skill level:
- Moderately Easy
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Find a clear space. Either on the floor or on the ground, find a level space that is big enough for you to lye down comfortably with your arms stretched out to each side.
Get down on "all-fours." Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.
Choose which side you will work first. Pick either your left or right side for your first set. After performing the first set, you should switch sides.
Wet the hydrant. While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.
Return to the original position on "all-fours." This is known as 1 repetition or "rep," and it is the end position of the exercise.
Tips and warnings
- To prevent your knees from being scratched up, use a mat or wear knee pads when performing this exercise.
- Make sure to keep your back straight when performing this exercise to avoid injury.