Fire Hydrant | Exercise Guide
The fire hydrant is a type of bodyweight exercise. It is a great exercise to tone your glutes and outer thighs.
- Primary muscles worked: Hips, glutes
- Secondary muscles worked: Core, thighs
- Equipment: No equipment
- Calories burned: 10 cal
Fire Hydrant Instructions
1. Bend at the hips, placing your hands on the floor and your knees hip-width apart.
2. Raise one leg up and out to the side until it’s level with your hip.
3. Return to the starting position, repeat on other side and then switch legs.
Sets And Reps
- Beginner: 1-2 sets of 8 to 10 repetitions
- Advanced: 3 sets of 15 to 20 repetitions
Start fire hydrant by doing 1 or 2 sets of 8 to 10 repetitions. Over time, increase the number of sets and reps as you become stronger, until you can do 3 sets of 15 to 20 repetitions. To tone the buttocks, add ankle weights.
Fire Hydrant Benefits
Fire hydrants are a type of bodyweight exercise, which primarily works the gluteus maximus. The core and abdominal muscles are also worked to some extent. And studies have shown that when done regularly, fire hydrants can sculpt your glutes and improve back pain, reduce stress levels, and improve mobility and flexibility.
Fire hydrants are a low-impact bodyweight exercise, therefore you are less likely to get injured doing them.
Fire Hydrant Variations
- Banded fire hydrant
- Fire hydrant kicks
- Standing fire hydrant
Fire Hydrant FAQs
Do fire hydrants help with hip dips?
The fire hydrant exercise is a very effective way for strengthening and building up the glutes. Adding it to your exercise routine can effectively improve hip dips.
Do fire hydrants work thighs?
The Fire Hydrant is a great exercise to tone your glutes and outer thighs. In addition to toning the glutes, this exercise also works out your outer thighs making it an excellent lower body workout.
Related Lower Body Exercises
Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:
- Leg raises
- Flutter kicks
- Single leg lunge