Benefits Of Fire Hydrants

Fire hydrants is a great exercise which engages the external parts of the buttocks and thighs. It also helps to stretch the hip joints and inner thighs. Fire hydrant exercise strengthens the lower body, improves balance, increases the mobility of the hip and knee joints, corrects posture, activates abdominal muscles, increases the muscle tonus. Hamstrings, glutes, adductors, and abductors work during this exercise.

Fire hydrant exercise is particularly beneficial for the hips, inner thighs and buttocks. This exercise may seem to be simple, but if you perform it according to the rules, slowly and controlling every movement – at the end of the set you will feel your quadriceps, hamstrings and glutes “burning”. Stretching after fire hydrant exercise will improve muscle flexibility, the amplitude of movements, and make the muscles stronger.

Beautiful, resilient female thighs and buttocks always look attractive. Fire hydrant exercise is exactly what you need to form sturdy, slender thighs and butt.

How To Do Fire Hydrant

  • The initial position: stand on all fours, straighten your arms, and tighten your abdominal muscles toward the spine;
  • Keep your hips straight and in one position. Do not let your thighs move together with your legs. Both legs are bent at an angle of 90 degrees;
  • Raise your right leg slowly to the side. Lift it up until you feel that your thigh is raised to the limit. Hold this position for a second;
  • Slowly return the right leg to the initial position;
  • Repeat it for the left leg.

How Many Fire Hydrant Exercises Should I Do Per Day?

You should do 15-30 repetitions in 1-3 sets by each leg for visible results. If it is difficult to cope with proposed number of reps – do as many exercises as you can – it will be easier by time. The most important thing is to always follow your plan of workouts.


  • Pull in your belly and keep your back straight during the exercise;
  • You can increase the intensity of your exercise using additional weights of 0.5-1 kg by each leg;
  • Breathe normally; do not forget to breathe during pauses.