All about the Fire Hydrant Exercise
(Pilates)
BENEFITS & MUSCLES WORKED: Hips, Glutes, Thighs
Watch: my Fire Hydrant video
START POSITION: Kneel on a mat. Place your hands under your shoulders so that your arms are positioned vertically. Your thighs should now be vertical with knees directly below your hips. You should be resting on the tops of your feet at the back. As you raise the leg out to one side, keep your foot and ankle rigid and concentrate on squeezing the outside top of your thigh and hip. Keep it tight and suck in your belly to help the tightness.
NOTES: Difficulty Rating: 39%
Raise one leg out to the side while keeping your knee bent at the 90° angle it was at the start.
Keep looking forward, just in front of your hands, and concentrate on tensing your upper leg and hip muscles.
Pause for a split second at the top, and lower it down slowly and controlled. It is probably better to do several reps on each leg before switching to the other leg.
This one may feel (and look) a bit unusual, but the Fire Hydrant is a valuable addition to any glute or hip workout.
I don’t find the Fire Hydrant comfortable. It feels awkward and unnatural, and doesn’t give me the ‘buzz’ I get from many other gym and pilates exercises in my routines. However, I include it in my routines simply because it targets an area that is not typically covered by many other exercises. I strive for both flexibility and strength in my routines, and I don’t think it is wise to skip exercises just because I don’t like doing them.
I find it laughable how so many men seem to skip them because they think they are specifically for women! But let me assure you that after much research, I have concluded that NO gym or pilates exercise is targeted more for women than men. The human musculoskeletal system is, in fact, universal, applicable to both males and females.
You should strive to learn your exercise techniques from as many sources and as many people as possible, regardless of their background or experience.
The fire hydrant exercise is an excellent way to target your glutes and hips.
4 Tips for the Perfect Fire Hydrant:
- Start on your hands and knees
- Lift one leg out to the side, keeping your knee bent at a 90-degree angle
- It’s essential to keep your core engaged and maintain a straight back throughout the movement
- To add intensity, try pulsing your leg at the top of the movement or adding ankle weights