Improved Balance, Flexibility & Stabilityĭue to the unique and somewhat unorthodox movement of the fire hydrant exercise, it can greatly help to improve the overall flexibility in the hips and legs. This makes it a great way to add some all round ab development to your leg routine, without needing any extra time. Unlike exercises like crunches that hit certain parts of the abs, a fire hydrant trains them all at once with a static contraction in a similar way to a plank, just not quite as intensively. Core EngagementĪs we touched on above, the fire hydrant exercise helps to activate the muscles in the core that are responsible for stability, including the abdominals and transverse abdominals. It can also offer these benefits to a much smaller degree to the muscles of the core and throughout the rest of the legs as well. It not only helps to improve the strength of these muscles but also their tone and definition, and even their size, depending on your diet. The main benefit of the fire hydrant exercise is to develop the muscles around the hips and thighs, specifically the glutes and the abductors. With that in mind, we will now take a look at some of the most popular and important of these benefits. The fire hydrant exercise may seem like a simple exercise, but it is one that can offer a number of benefits for the human body. Similarly, the rest of the muscles throughout the legs are activated, as they are required to keep your leg moving and in the correct position throughout the exercise. Other body parts like your arms and shoulders are also involved a small amount as well, as they are required to support your weight and balance your body during the exercise.Īs you hold your leg in the raised position, your core engages to stabilize you, which will help to develop the ab muscles. However, while these two muscles are the target of the exercise, they are not the only ones it hits. The further you raise your knee out to the side, the more your glutes and abductors are actively engaged in the move. The fire hydrant exercise is mainly designed to hit your glutes and the outside of your quads, which are known as abductor muscles, as they move the limb away from your core. Do 2 to 3 sets on each leg for maximum results. Try to aim for 10 to 15 reps and then match it exactly with the other leg.Īs you may have suspected based on the description of the exercise, it gets its name as it resembles a dog cocking its leg to urinate on a fire hydrant. Now, making sure to keep a 45-degree bend in your knee, slowly lower your leg back down to just short of the starting position and immediately begin the next repetition. Pause at the top for a split second and really squeeze your glute as hard as you can. Try to focus on contracting the glutes and the abductor on the outside of your leg throughout the movement. Slowly lift one knee off of the floor and out to the side, away from your chest, moving only at the hip. Engage your core and keep it tight, while ensuring your shoulders and ankles are in perfect alignment. To perform the fire hydrant exercise, begin by getting down on all fours, with your hands, knees, and toes on the floor.
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