If you care about sculpting your behind and prefer not to get off the ground to do so, the fire hydrant may be among your favorite moves. Performed on the floor on all fours, this move is known to target the area affectionately known as the “side butt,” or gluteus medius for those who aced bio. But that’s not all: “When done properly in a controlled range of motion—not sloppily or with momentum—fire hydrants isolate the deep hip rotational muscles, external rotators, gluteus medius, minimus, and maximus,” says Peter Ronai, MS, CSCS, a clinical professor of exercise science at Sacred Heart University and ACSM-registered clinical exercise physiologist.
How to do the fire hydrant exercise correctly
When performing the fire hydrant exercise, “you want to recruit and isolate the glutes around the hip to create the movement,” explains Grace Giles, NASM-certified trainer and owner of the functional training fitness studio, F45 Boerum Hill. Here’s how to do so: Step 1: Begin on all fours in table-top position with your wrists under your shoulders, back flat, and core engaged. “Keeping your core engaged is so important,” Giles says. “Forget about that, and your form goes out the window.” Step 2: Keeping your hips square to the ground, foot flexed, and knee in a 90-degree angle, activate your hip and butt to lift the right knee out to the side as high as you can without compromising your form. “The focus should be on isolating and squeezing the glute,” Giles reminds us. “A small range is more effective than a large range—even if it’s only a flicker of the knee.” Step 3: Pause, then return to starting position. Repeat as many reps as desired, then repeat on the opposite side.
Benefits of the fire hydrant exercise
Fire hydrants activate a series of muscles that are important for safe hip movement, a healthy gait, and the ability to balance on one leg, which is something you do every time you walk or run, according to Ronai. They’re also fundamental for back pain prevention, since the muscles stabilize your pelvis to prevent the back from over-arching or compensating in other ways. However, if your goal is a rounder, tighter booty or a “side indentation,” the fire hydrant will only get you so far. “Honestly, there are better exercises to activate those muscles, like clamshells, side planks, and squats performed with a band above the knees,” says Ronai. Although they’re not aesthetic all-stars, fire hydrants still keep the hip joints healthy and stable—and therefore well worth your time.
Common fire hydrant mistakes
A move so simple should be tough to mess up, you might be thinking. (Not so.) “A lot of people will put their hands too far in front of their shoulders, putting everything out wack,” Giles says with a reminder to focus on angles: “There should be a perfect right angle between your chest and arms, knees and thighs, and thighs and core to protect your lower back and give you control throughout the movement.” Another big mistake is working a muscle besides your glutes–after all, this is what we’re all here for. “Make sure you’re squeezing through the booty and releasing through the booty,” Giles says. After all, you’ll only work your glutes with this move if you engage your glutes to do the work. Next up: What Is the One Punch Man Workout?
Sources:
Peter Ronai, MS, CSCS, a clinical professor of exercise science at Sacred Heart University and ACSM-registered clinical exercise physiologist Grace Giles, NASM-certified trainer and owner of the functional training fitness studio, F45 Boerum Hill
