FIRE HYDRANT: The fire hydrant exercise helps to open up the hips and fire the muscles in the butt and core. As we get older our hips begin to weaken without proper physical activity. This exercise will help you increase strength and hip mobility as well as range of motion in your hip joints.
Sets: 3-5
Repetitions: 15-20 (Each Leg)
How To:
1. Start on all fours with your hands below your shoulders and your knees directly below your hips. Engage your core and keep you back flat.
2. Keeping your left leg bent at a 90-degree angle, extend it outward by rotating at the hip. The goal is for your leg to be parallel with the ground at the top of the exercise, but that may require increased flexibility. Important: Only lift as high as you are able to and work toward increasing the height of your leg as you progress.
3. At the top of the exercise, squeeze your glutes and hold this position for 1-2 seconds, then lower your leg back down and repeat the movement with your right leg. Continue to switch legs until you have finished all reps.
Tips:
- Do not lean to one side or twist your torso when lifting your leg.
- Keep your weight evenly distributed in your hands. This will help you stay steady and balanced throughout the movement. The only part of your body that should be moving is your leg.
- The most important thing is keeping proper form. Don’t worry about lifting your leg as high as possible when you first try this exercise. Flexibility increases over time. Do not push yourself beyond your abilities, doing so will likely result in improper form or injury.
Exercise Variation – (Advanced)
Hold your leg up at 90 degrees for 5-10 seconds per repetition.
