by Vicky bhadoria
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Fire Hydrant, also known as quadruped hip abductions, Abduction means the movement of a limb away from the midline of the body. This exercise mainly works the gluteus maximus, Gluteus Maximus is the main extensor muscle of the hip. It makes up the shape and appearance of each side of the hips, and it is the largest and outermost of the three gluteal muscles. The medius and minimus are the other two gluteal muscles and these two muscles are also known as glutes. Fire hydrant is a bodyweight exercise.

fire hydrant exercise and its benefits
#source: google images

Gluteal muscles are the origin of well and improved glutes by working on these muscles a person can have a drastic change in their shape of the glutes. The fire hydrant exercise also has some variations and in those variations, this exercise also works the core. By doing this exercise regularly fire hydrant can shape your glutes, improve your core and back pain, and lower the risk of injuries. It’s important to use the correct form to get more out of fire hydrants.

 How to do fire hydrant exercise?

As we know that the fire hydrants are bodyweight exercise we don’t any weights or equipment to do it. The only thing you’ll need is a mat.

  1. You have to start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down and stay still this is the first step.
  2. In the second step, lift your left leg away from your body at a 45-degree angle while keeping your knee at 90-degrees. Just rotate your hips don’t shake your whole body or your form will get wrong.
  3. Now, as for the third and last step lower your leg at the starting position slow and steady to complete the 1 rep of your fire hydrants.
  4. Repeat the whole process and do 10 to 15 reps for each set.

NOTE- Your hip should be the only thing moving, otherwise, your hips and glutes won’t activate properly. Keep your core tight and stable.

Benefits of fire hydrant exercise:

The fire hydrant is an excellent exercise for strengthening your gluteus maximus. Some variations work abdominal muscles as well.

Your glutes control three major hip movements. Which are?

  • HIP ABDUCTIONHip abduction lifts your leg away from the midline of your body, which lets you step to the side.
  • HIP EXTENSION-Hip extension moves your thigh back and away from your pelvis. Because of hip extensions, we can walk and go upstairs.
  • HIP EXTERNAL ROTATION- This happens when a person rotates the pelvis while placing most of the body weight on one leg. When you get into a car you do hip external rotation.

The fire hydrant involves all these three movements, so it’s a great glute exercise. Having strong glutes also improves your posture, lowers the risk of injury, and reduces back and knee pain as well.

You can also read our article on What muscles does bench press works?

Variations of fire hydrant exercise

Once you’ve learned and mastered the basic fire hydrant form, you can try some of these variations which are also good.

Fire hydrants with ankle weights

Don’t worry about the form, the form will be the same as the basic fire hydrants the only difference is that, here you are using some artificial weight which will challenge your glutes, core, and legs to work harder. If you try the ankle weights for the first time, I recommend you to start with lightweight.

After putting in the ankle weights, do the fire hydrants as u usually do.

Fire hydrants with resistance band

Fire hydrants with resistance band
#source: google images

The resistance band is looped around both legs. The band will force your glutes and hips to work against resistance. The band should always be looped above the knees of your both leg. This variation is also good to put on some extra effort on your legs and glutes, most of the women use this variation.

Fire hydrants with pulses

This is just another way to make your fire hydrants harder. When you lift your leg, pulse 3 to 5 times. Lower your leg and do it again, once you get stronger you can increase the number of pulses.

Fire hydrants kick

By adding a kick in your normal fire hydrants, will make it a little bit intense. This will also strengthen the sides of your hip muscles. Here’s to do it-

When you lift your leg, straighten your knee to extend your leg then return your knee to 90 degrees and lower your leg to finish the rep. When you kick straighten your leg completely. This will work your glutes properly.



Fire hydrants are one way to train your glutes, hips, and core. But, if you want to change this exercise and try something else then here are some alternative exercises in additio9n to fire hydrants. These exercises will work similar muscles.

Side leg raise

Side leg raises works on your glutes and hips. You can do it with or without the resistance band.

  1. Stand with your feet hip-width apart. Straighten your spine and face your toes forward. Squeeze your core.
  2. With your knee slightly bend lift the other leg to the side and pause.
  3. Slowly lower your leg to the starting position.
  4. And it’s done, now repeat the process and do 10 to 15 repetitions. Then repeat with the other leg too.

Bent knee hip extensions

Just like fire hydrants this exercise also strengthens the hips, glutes, and core.

  1. Place your shoulders above your hands and your hips above your knees. Tighten your core.
  2. Lift your leg, keeping your knee at 90 degrees. Continue until your left thigh is parallel to the floor.
  3. Lower your leg to complete a rep.
  4. Do 3 or 4 sets of 10 to 15 reps. Repeat with the other leg.

Like the fire hydrants, the bent-knee hip extension should only move your hip. Your back, neck, and opposite hip should stay still, so your glutes, hips, and core can activate properly.

These are some alternative exercises for fire hydrants that work similar muscles as fire hydrants.



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