Advanced Fire Hydrant

HipHip Strength
Written By David Song

ADVANCED FIRE HYDRANT

The advanced fire hydrant is an exercise progression of the FIRE HYDRANT exercise and is a hip abductor strengthening exercise. Start on your hands and knees (quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Once the hip is maximally abducted, extend the knee to straighten out the leg. Hold for up to 5 seconds and bend the knee before slowly tucking the leg back under your pelvic. Repeat as required.

Muscles Involved:

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

  • Piriformis

Related Conditions:

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Sacroiliac Joint Syndrome

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

  • Piriformis Syndrome

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David Song
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