Fire Hydrant

Ever seen a dog pee on a fire hydrant? That's exactly what we're going to do! (But FITNESS style)

1. Get on the ground on all fours, knees bent. Hands should be shoulder-width apart. Legs should be hip-width apart.

2. Gently lift one leg UP and OUT to the side of your body, keeping your knees bent. Use your hands to stay balanced.

3. Hold your leg up to the side of your body gently, using your hands and other leg to balance. Hold for 1 second. You should look like a dog trying to pee on a fire hydrant! (Your body might shake as you maintain your balance – that’s okay!)

4. Gently bring your leg back DOWN and IN to meet your leg on the floor. Switch to your other leg and repeat the steps above.

The Fire Hydrant exercise is used to target the glutes, hamstrings and hips. This exercise really targets the Gluteus Medius and Minimus muscles, precisely, more than just the Gluteus Maximus—that’s because we are lifting our legs up to the side rather than just upward. If you really want to grow some nice hips, the Fire Hydrant exercise is perfect for you! Because sometimes we forget about our side glutes too! And targeting the side glutes is important if we want to develop nicer looking hips.

Hamstrings, which are a group of muscles that run along the back of your leg, are also activated throughout the Fire Hydrant exercise. Your hamstrings help your glutes out! Your hamstrings work every time you bend your knees, and when you extend your hips. By bending your knees in the Fire Hydrant exercise, you are helping the glutes work even more, which will in turn get your nicer hips faster! It’s a win, win!