• Home Page
  • Bodybuilding
  • Muscle Bulking
  • Fat Cutting
  • Fitness Calculators
What's Hot

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023
Facebook X (Twitter) Instagram
Facebook X (Twitter) Instagram
TF Clark Fitness Magazine
Sunday, October 1
  • Bodybuilding
    • Professional Bodybuilders – What You Can Learn From the Best
    • Celebrity Bodybuilders – Learn How Famous People Get In Shape
    • Lifestyle Bodybuilding
    • Celebrity Trainers
    • Bodybuilding Industry
  • Muscle Bulking
    • Abs – Create a Killer Six Pack Stomach
    • Arms – Develop the Most Massive Guns
    • Back – Tone and Build Your Muscles
    • Chest – Chisel Armored Pecs
    • Legs – Develop Quadriceps, Thighs, and Hamstrings
    • Shoulder – How to Create the Most Powerful Results
  • Fat Loss
    • Exercise – Use a Workout to Create the Body You Want
    • Fat Loss Journey
    • Fat Loss Diets – Use Food to Create Your Dream Body
    • Natural Activities – Use Daily Activities to Stay Fit and Healthy
    • Weight Loss – How to Follow Scientifically Proven Methods
  • Healthy Living
    • Healthy & Fitness – Get Results Away From the Gym
    • Physical Health – Protect Your Greatest Asset
    • Men’s Health
    • Sexual Health – How to Improve Your Performance in the Bedroom
    • Emotional Health – Focus on Your Feelings
    • Coronavirus Journey
    • Mental Health – Nurture a Healthy and Fit Mind
    • Work Place – How to Create a Healthy and Fun Career
  • Fitness Calculators
    • BMR Calculator – Do You Know Your Numbers?
    • Body Mass Index (BMI) Calculator
    • Body Fat Percentage Calculator
    • Fitness Plan Calculator
    • Food Calorie Calculator
    • Ideal Body Weight Calculator
    • One-Rep Max Calculator
    • Protein Calorie Calculator
TF Clark Fitness Magazine
Home » Sitemap » Muscle Bulking Theory » Workout Programs - A Guide Map to Health and Fitness » Legs - Develop Quadriceps, Thighs, and Hamstrings » Fire Hydrant Exercise – How to Improve Your Mobility
Bodyweight Exercises- Making the Most Out of What You Have

Fire Hydrant Exercise – How to Improve Your Mobility

Fitness NationBy Fitness NationSeptember 4, 2021No Comments8 Mins Read
Fire Hydrant Exercise
Share
Facebook Twitter Reddit Telegram Pinterest Email

Are you looking to learn more about the fire hydrant exercise to become more athletic by improving your mobility? The fire hydrant uses body weight to strengthen the flexors and improve mobility. Thus, this exercise mainly works out the hips and butt muscles.

Did you know that your butt and hips are some of the most powerful muscles in your body? The fire hydrant focuses on toning these muscles and improving their performance. Also, bringing some variations to the fire hydrant exercise will target the core.

When performed correctly, the hydrant will sculpt your butt and hips. Who doesn’t want a sexy butt? And powerful hip muscles are great for a sudden change of direction when playing basketball, golf, football, soccer, or boxing.

Also, it will lower the risk of injury and back pain. This article will discuss fire hydrant exercise and how to use it to improve mobility. Also, we will discuss how to perform the movement and the variations you can do.

How do you perform the fire hydrant exercise?

It is vital to use the correct form for any exercise. You can use this technique to get the most from the fire hydrant exercise. A fire hydrant is a bodyweight activity, so you don’t need special equipment. You only require a mat. Body weight exercises are great for making you more athletic.

Also, they are cost and time-efficient. You can perform the fire hydrant almost anywhere. So drop and give me a fire hydrant! We call it the fire hydrant because the exercise reminds us of a dog peeing on a fire hydrant. You guessed it; you do not play the role of the fire hydrant but the dog.

  • Start by getting down on all fours like a dog.
  • Ensure the palm of your hands, knees, and toes touch the mat.
  • Also, keep the hips above the knees.
  • Constrict your core as you look down.
  • Keep the arms straight, and your elbows lock.
  • Now lift your right leg away from your body to a 90-degree angle
  • For beginners, do a 45-degree angle
  • Be sure to keep your knees at a right angle
  • Lower the leg to the initial position for completing one rep
  • Do at least three sets of 10 repetitions
  • Do the same with the left leg.

What Are Some Variations of the Fire Hydrant Exercise?

The most important thing is to keep your pelvis and core stable when performing a fire hydrant. Move your hips to perform this exercise correctly. When performing variations of the fire hydrant, try pointing your foot to the wall. Also, keep your abdominal and core muscles tight during the exercise.

The fire hydrant and its variations improve balance, endurance, strength, and agility. Therefore, you want to keep your spine neutral. Also, balance your left and right hands. Please make sure not to lean over to either side.

To perform a fire hydrant, keep your elbows straight. Don’t sway your hips or torso towards the side as you lift your leg. This movement should originate from the hips. Also, you will use your butt as you move. The fire hydrant is about controlled power. Permanently activate and squeeze your glutes. Here are some variations to the fire hydrant exercise to include in your workout:

Resistance Bands –

Fire hydrant exercise is doable with resistance bands around your legs. The band will keep your thighs and hips working together. However, resistance bands add difficulty, dramatically improving the hip’s strength and mobility. Also, you need to wear a band above your knees.

Ankle Weights –

You can challenge your legs and glutes by using ankle weights. Start using a low weight if you haven’t used ankle weights before. You may increase the weights as you get stronger. Using ankle weights changes a bodyweight exercise into a weightlifting exercise.

Kick –

You can intensify the move by adding a kick to your fire hydrant. It will help you strengthen the hip muscles. Kicks allow you to change an isometric exercise into an isotonic exercise. Here are a few safety tips when performing the kick fire hydrant:

  1. Straighten your knee to extend your entire leg.
  2. Go back slowly to 90 degrees.
  3. Lower the leg to finish one rep.
  4. As you kick, keep your leg straight.
  5. Keeping your leg straight will help you work the glutes.

Pulse –

You can also add pulses to change up the fire hydrants exercise. The vibration is between the kick and a standard fire hydrant for the difficulty level. Most people start with a regular fire hydrant and then move to a pulse before eventually doing a kick fire hydrant. Here are a few safety tips when performing the pulse fire hydrant:

  1. Pulse about three to five times as you lift your leg slowly
  2. Lower the leg to complete one rep
  3. Increase your pulse reps as you get stronger

Standing –

The standing fire hydrant helps to strengthen the hips, core, and glutes. However, these involve some hip activities. In addition, the upright fire hydrant does not apply weight to the wrist and shoulders. Thus, this exercise is excellent for those with wrist or shoulder problems.

  • Place your hands on the posterior side of your chair
  • Stand with the legs apart at a hip-width
  • Bend your left leg to perpendicular angles
  • Lean your core in front of you
  • Now squeeze the core
  • Lift the leg to an angle of 45 degrees
  • Don’t move any other body part
  • Lower the leg to the initial position
  • Complete three sets of at least ten reps
  • Now repeat the exercise with the other leg
  • Add a resistance band to the training to intensify the move

Common Mistakes –

A common mistake is leaning over or twisting the torso when lifting the legs. It is a common problem with flexible individuals. Instead, keep the balanced pressure on the left and right hands. Also, make sure the torso and hips are as stable.

Finally, try isolating the movement to just a single leg. Another common mistake is rushing through the exercise to perform more reps. The reps that count are the ones you do correctly. Also, the goal is not to do a fire hydrant but to improve your fitness.

Thus, it doesn’t matter how many you do. The only thing that matters is improving your mobility. Therefore, slow down and use the mind to muscle connect to perform the exercise correctly. And yes, you will do fewer reps when you complete the training correctly.

Finally, don’t try bending at the elbow to twist the torso to counteract the below-average flexibility of the hips. Instead, keep your elbows locked out, and try straightening your arms. If you have lesser extension and flexion, focus on moving your leg as high as possible. Also, with time, you will improve.

Secondary Muscles –

The fire hydrant exercise targets your hip muscles. However, the fire hydrant is also helpful for strengthening your core and abdominal muscles. You can improve hip extension, external hip rotation, and hip abduction. Thus, you can use exercise variations to target your thigh muscles. You can do so with resistance bands, kicks, and pulses.

The Last Word on How to Improve Your Mobility with the Fire Hydrant Exercise

The fire hydrant exercise is excellent for improving your mobility and athleticism. Your hips are essential when performing sports. Unfortunately, hip injury is one of the most prominent injuries in older people. Doctors make a lot of money from hip replacements. Not only does the hip improve your balance and agility, but it also affects your mobility.

Therefore, if you play sports or as you get older, you need to consider the health of your hips. For example, Bo Jackson, one of the greatest two-sport athletes in American history, cut his career short because of a hip injury. Also, your hips play a secondary role in performing the squat and deadlift.

The main thing you need to know about the fire hydrant is that it improves the hip, one of the most important muscles. In addition, it is a perfect exercise for improving the legs, butt, and core muscles. Finally, combine the fire hydrant with isometric exercises, cardio, and resistance training for the best results.

Related Articles

  • The Best Hip Exercises for Strength and Mobility
  • Butt Kicks Exercise – How to Use on Leg Day
  • Olympic Weight Lifts – Use for a Competitive Edge In the Gym
  • Workout Routine – The Best Quick Morning Exercises to Get Going
  • Donkey Kick Exercise – Use It to Build a Round Butt
JOIN OUR EMAIL LIST
Thank you for subscribing.
Something went wrong.
We are always working on something really vital. Signup to get notified when we launch.
We hate spam. Your email address will not be sold or shared with anyone else.

Bodybuilding Bodyweight Workout Flexibility Home Workout Strength
Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
Previous ArticleExercise Bike – A List of the Top 10 to Reach Your Cardio Goals
Next Article Lunges – How to Use Variations to Build Your Leg Muscles
Fitness Nation

Fitness Nation is a collection of authors who write guest posts for TF Clark Fitness Magazine. All authors are vetted carefully and bring a wealth of collective knowledge on health and fitness.

Related Posts

Cabbage: The Secret Weapon for Bodybuilders’ Success

October 1, 2023

The Muscle Growth Secret: Why You Need to Eat More Onions

September 27, 2023

Boosting Testosterone, Muscle Building, and Sexual Health with Oysters

September 24, 2023

Hemp: A Complete Protein Source for Muscle Building

September 17, 2023

Minimum Effective Volume – Building Muscle Smartly

September 11, 2023

Volume Chart – The Ultimate Guide to Optimizing Muscle Growth

September 6, 2023
Add A Comment

Leave A Reply Cancel Reply

You must be logged in to post a comment.

Don't Miss

Cabbage: The Secret Weapon for Bodybuilders’ Success

By Terry ClarkOctober 1, 2023

When it comes to achieving peak performance in bodybuilding, your diet plays a pivotal role.…

Mastering Volume Eating: Hitting Macros, Vitamins, and Minerals on a Low-Calorie Diet

September 30, 2023

The Silent Saboteurs: Junk Foods That Fuel Metabolic Problems and Weight Gain

September 30, 2023

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023

Calorie Dilution vs. Calorie Restriction: A Comprehensive Guide

September 28, 2023




Stay In Touch
  • Twitter
  • Pinterest
  • Instagram
  • YouTube
About Us
About Us

Your source for health and fitness news. We provided the latest scientific backed research to help you on your health and fitness journey. Check out our articles, diets, workouts, and fitness calculator.

We're accepting new partnerships right now.

Email Us: terry@tfclarkfitnessmagazine.com
Contact: +1-407-680-3162

Our Picks

Spice Up Your Weight Loss Journey: The Top Peppers to Melt Belly Fat”

September 30, 2023

Powder vs. Whole Foods – Making Nutrient Choices on Your Fitness Journey

September 29, 2023

4 Creative Ways To Spice up Your Leg Day

September 29, 2023
New Comments
  • alinaaimes on 5 Healthy Habits Students Should Build to Maintain Their Fitness
Facebook X (Twitter) Instagram Pinterest
© 2023 TfClark Fitness Magazine. All Rights Reserved.

Type above and press Enter to search. Press Esc to cancel.

Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behavior or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
View preferences
{title} {title} {title}
Ad Blocker Enabled!
Ad Blocker Enabled!
Our website is made possible by displaying online advertisements to our visitors. Please support us by disabling your Ad Blocker.