Also known as: Dog Leg Lifts
Beginner to Intermediate
Exercise Mat, Resistance Bands
Glute Activation/Hip Mobility
Description
The fire hydrant is a bodyweight exercise that targets the glutes, hip abductors, and core, mimicking the motion of a dog marking its territory. It's a simple yet effective isolation exercise primarily used for lower body and hip mobility.
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Instructions
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Safety
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Progressions
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Pro Tips
Benefits
Physical Benefits
- Glute Strength Development - Targets gluteus medius and maximus muscles
- Hip Mobility Improvement - Increases range of motion in hip joints
- Core Stabilization - Requires significant core engagement to maintain balance
Performance Benefits
- Strengthens often-neglected hip muscles
- Enhances lateral movement capabilities
- Excellent rehabilitation exercise for hip and lower back issues
Muscles Worked
Primary Muscles
- Gluteus Medius
- Gluteus Maximus
- Lower Back Muscles
Secondary Muscles
- Core Stabilizers
