Standing Fire Hydrant

Standing Fire Hydrant is a standing exercise designed to strengthen the gluteus medius, hip abductors and core muscles. This exercise improves balance, stability and muscular endurance, making it ideal for injury prevention and improving athletic performance.

Correct Construction of Standing Fire Hydrant

Follow these steps to perform the exercise correctly:

  1. Stand upright with feet hip-width apart and hands placed on hips or in front of chest for balance.
  2. Shift your weight to your left leg and lift your right leg off the floor, bending it to a 90-degree angle at the knee.
  3. Maintain an upright posture and engage the core muscles.
  4. Abduct (front) the right leg out to the side as far as your range of motion allows without turning the hips or upper body.
  5. Hold the position for one second, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rotation of the hips: Make sure the hips stay square and parallel to the floor to target the correct muscles.
  • Using momentum: Perform the movement slowly and controlled to ensure proper muscle activation.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and control.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a chair or wall for support to help with balance until you build enough strength and stability.
  • Advanced: Add a resistance band around the thighs just above the knees to increase resistance and challenge.

Number of Repetitions and Sets

Aim for 3 sets of 12-15 reps on each side. To build muscle strength and endurance, perform the exercise 2-3 times a week.

Breathing

Inhale as you prepare the movement and exhale as you abduct the leg. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to the proper execution of the Standing Fire Hydrant:

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