Fire Hydrant In-Out
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.
INTERMEDIATE
Weighted Clam Bridge
Weighted Clam Bridge keeps the hips moving as well as strengthens both the gluteus medius and gluteus maximus. It also provides stability throughout the shoulder region.
Instructions
- Lie on your side, place your elbows on the floor and bend your knees. Grab a dumbbell in your top hand and place it on the outside of your thigh.
- Raise your hips off the floor by supporting yourself with your lower elbow and knee. Brace core.
- Keep your feet together and lift your top knee towards the ceiling. Repeat this movement for the desired number of repetitions.
Tips
- Move slowly through this movement to ensure proper spine shape and alignment.
Alternative Exercises
Lateral Walks With Band At Knees
Lateral Walks With Band At Knees is a great functional movement exercise and helps improve your knees and hips' stability.
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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