Beginner
Fire Hydrant In-Out
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Fire Hydrant In-Out strengthens and tones your glutes and core. They'll also improve the way your hip moves. This can reduce back pain, help your posture, and make everyday movement more comfortable.
Exercise Instructions
-
Step 1
Stand on your hands and knees on the floor, making sure your knees and hands are hip- and shoulder-width apart, respectively. The knees should be bent at a 90-degree angle directly below the hips. -
Step 2
Squeeze your torso and, without moving your hips, lift your right thigh towards the right side of your body, keeping your knee bent at all times. -
Step 3
Without dropping your hips, stretch your leg back, so it's in line with the rest of your body. Return to the starting position to switch legs.
Muscle Groups
Fire Hydrant In-Out targets Abs, Glutes, Hips, Lower Body as seen below.
Exercise Tips
- Avoid over-stretching or arching your lower back at the top of the movement. Keep your torso straight and facing the floor throughout the exercise. The movement should occur at the hips.
- Focus on squeezing your glutes throughout the exercise.
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