Fire Hydrant Workout 101 Guide - Proper Form & Benefits

You can perform variations on fire hydrant exercises to target muscle groups the original exercise cannot reach. These modified versions also target previous muscle groups far more efficiently.

Here are some ways to do fire hydrants with a twist:

With a Resistance Band

One way to amp up the workout is to use a resistance band. This can be placed above the knee, and the added stress helps target the muscle groups more effectively. Keep your core engaged.

With Ankle Weights

Just like resistance bands, you can use ankle weights to make your exercise more impactful. These increase the strength required to lift your legs, which in turn helps tone and strengthen hamstrings and glutes.

Fire Hydrant Kick

The ‘kick’ version is the same as the original workout, except you straighten your legs after the lift instead of keeping them at 90°. Also, make sure to tighten your core.

Stretch your leg completely for maximum impact on glutes.

Forearms Fire Hydrant

For better control and stability, you can use your forearms instead of your palms.

Bear Crawl Fire Hydrant

If you want to ramp up the exercise intensity and feel the burn, perform fire hydrants by pushing down with your toes and keep your knees hovered in the air. Then carry on with the standard fire hydrant movement.

Fire Hydrant With Hand Lift

Once again, this is the same as the usual exercise but with a minor variation.

If you’re lifting the left leg, keep your right hand one inch above the floor for a complete set (10 repetitions). Then lower your right hand after the set.

Then do the same for the right leg, keeping your left hand above the floor.

Fire Hydrants With Pulses

Rather than lifting your leg and putting it down in one motion, fire hydrants with pulses variation involves pulsing your leg three to five times. And if you want to get more out of the exercise, Increase the pulses.

If you’re looking for alternatives to fire hydrants and want to keep things fresh while also targeting the same muscle groups, take a look at these equally effective alternatives. Varying your exercises helps improve muscle strength [3].

Side Leg Raises

This exercise is a great alternative technique that targets the hip and the core.

1. Start in a standing position with your feet hip-width apart.
2. Slowly lift your right leg as much as you can out to the side and then bring back your foot to the starting point.
3. Do this for 30 seconds.
4. Switch to the opposite leg and repeat.

To maintain proper form, squeeze your core during the exercise. Also, bend your knees, but only slightly.

Donkey Kicks

Donkey kicks are an effective hip extension exercise. Here’s how to do them:

1. Kneel on your hands and knees with your back straight, head facing down, hands directly below shoulders, and neck relaxed so that it is in line with the spine.
2. Extend your left leg back and upwards towards the ceiling, keeping the knee bent at 90° while simultaneously tightening the gluteus muscle.
3. Slowly lower your leg to starting position and repeat ten times before switching sides.

Bird Dog

The Bird Dog consists of the following steps:

1. Start on all fours with hands directly below your shoulders and knees below your hips.
2. Raise your right hand off the ground, making sure it's in line with your right shoulder, and keep your fingers straightened. Simultaneously raise your left leg and keep it in a straight line parallel to the floor while making sure that your glutes are engaged. Hold the position for a second and return to the starting position lowering your limbs at the same time.
3. Repeat the above step for the left arm and leg.
4. When steps 2 and 3 are done, consider that as one rep.
5. Do 3 sets for 20 reps for best results.