Seven Types Of Fire Hydrant Exercise

by Toluwani Oyesola June 24, 2021

Fire hydrant is a body weight exercise that is also known as quadruped hip abductions. It is an exercise that works the glutes especially the gluteus maximus.

Types of Fire Hydrants

Standard Fire Hydrants: This is the beginner friendly form of fire hydrants, that is done with only the body weight.

Resistance band Fire Hydrants: It is also a beginner friendly form with a little bit on challenge added by the attachment of a resistance band loop above your knees, before doing the fire hydrant workout.

Ankle Weight Fire Hydrants: This form of fire hydrant is in the intermediate level. It involves putting on an ankle weight on your ankle and then doing the workout. Start with a low weight and then gradually increase the weight over time, to avoid straining your ankle and glutes.

Fire Hydrant Kick: It is quite different from the other types of fire hydrants as a kick is added at the end of each fire hydrant rep before lowering the leg. The kick is done by straightening the knee to extend the leg.

Pulse Fire Hydrants: It is an intermediate level variation of fire hydrants. In this form you do not fully lower your leg immediately after lifting, instead you do 3-5 pulses (lower your leg a little and raise it back) before fully lowering your leg to complete 1 rep.

Hand lift Fire Hydrants: It is an advanced level variant of fire hydrants. To do this form, you perform one rep of fire hydrant and while your leg is still raised, you lift up the opposite hand just a bit above the floor (about 1 inch is enough). Lower your leg and perform 10 reps before lower your hand. Switch to the opposite sides.

Standing Fire Hydrants: This form is very suitable for those with wrist pain. While doing this form you can choose to place your hands on the back of a chair for balance.

To do this form Stand straight with your feet hip-width apart, squeeze your core and lean your trunk forward. Bend your right leg to 90 degrees and then lift it to your side at a 45 degree ankle. Try not to move the rest of your body.

Muscles Activated During Fire Hydrants

Glutes (Gluteus Maximus, Gluteus Minimus, Gluteus Medius).

Core (Latissimus Dorsi, Rectus Abdominis, Transversus abdominis, External oblique, Internal oblique).

Obturator Externus

Superior and Inferior Gemellus.

Muscles Activated During Fire Hydrant Variants

Resistance band Fire Hydrants: The muscles this form helps to work are the glutes and core.

Ankle Weight Fire Hydrants: It helps to work the muscles in the Glutes, Calves and Foot.

Fire Hydrant Kick: This variation helps to work the muscles in the Quadriceps, Glutes and Core.

Pulse Fire Hydrants: It helps the muscles in the Glutes and Hamstrings.

Hand lift Fire Hydrants: The muscles this variant helps to work are the Glutes, Core and Shoulder muscles.

Standing Fire Hydrants: This variant helps to work the muscles in the Hamstrings, Glutes and Core.

How to Perform Fire Hydrants

The steps on how to do a standard fire hydrant. The only equipment you need is a mat.

Step 1: Start on all fours (Hands and Knees), Your shoulder should be directly above your hands and your hips above your knees.

Step 2: Lift your leg away from your body towards the side at a 45 degree angle, your knee should remain in a 90 degree angle.

Step 3: Lower your leg back to starting position.

Step 4: Do 10 reps and Repeat with the other leg.

* Your core should remain stable, the only thing moving should be your hips, your foot should point outwards.

Benefits of Fire Hydrant

Sculpt glute: This workout is a glute targeted workout that can help in sculpting the glutes and making the firm and strong.

Reduce pain and injury risk: Doing fire hydrants helps to reduce back and knee pain and also lower the risk of having injuries in the lower back.

Strengthens Muscles: It helps to strengthen the muscles in the core and glutes.

Tones muscles: Doing this movements also helps to tone the core and the glutes muscles.

Posture: The glutes which is responsible for the fire hydrant is one of the most important leg muscles that helps in various movement. When worked regularly, it helps to improve the body posture.

Cons of Wrong Posture

Thigh Pain: Raising the leg too far out to the side can result in inner thigh pain.

Lower Back Pain: If the hips is dipped while performing fire hydrants i can lead to lower back pain.

When next you have leg day, try to add this low-impact but highly effective workout for a stronger glute and leg in general. Remember to first master the basic form before trying out the more challenging ones to prevent sore muscles and injuries.