This Fire Hydrant Exercise Variation will Bulletproof your Hips

Is that a dog peeing on the street? No, it’s a fitness enthusiast doing a fire hydrant exercise!

This is how the fire hydrant got its name. But don’t be fooled by the cute moniker. This exercise means business. And if you do the variation I share in this article, your hips will forever thank you.

Many people compensate and “leak” tension when performing the traditional fire hydrant. They’ll lean too much on the knee that is on the ground. This is only natural as it is difficult to maintain balance when you’re in this type of three-point position.

In the variation below, I’ll ask you to first lean your body against a wall which helps you avoid making this compensation. This will light up your gluteus medius and leave your hips feeling awesome.

Fire hydrant Exercise on the Wall

The purpose of the fire hydrants exercise is to strengthen the gluteus medius and other lateral hip muscles. So why not perform a variation that helps you emphasize that goal?

If you’ve never felt the side of your hip working when doing this exercise, prepare to get your mind blown. Start slow and raise your target leg up ever so slightly when you first start out.

Perform 2-3 sets on each side for anywhere between 3 to 15 reps. Hold the elevated position for 1-5 seconds. Start with a lower intensity; 3 reps with a second hold is good volume for a beginner..

Once that gets easier, you can add more reps or hold time. Be aware that you might cramp. That’s ok and is a sign that you’re weak in this area. Just shake it out and wait to do the next rep until the cramp calms down.