All about the Fire Hydrant Exercise
(Pilates)
BENEFITS & MUSCLES WORKED: Hip, Glutes, Thigh
START POSITION: Kneel on a mat. Place your hands under your shoulders so that your arms are positioned vertically. Your thighs should now be vertical with knees directly below your hips. You should be resting on the tops of your feet at the back. As you raise the leg out to one side, keep your foot and ankle rigid and concentrate on squeezing the outside top of your thigh and hip. Keep it tight and suck in your belly to help the tightness.
NOTES: Difficulty Rating: 39%
Raise one leg out to the side while keeping your knee bent at the 90° angle it was at the start.
Keep looking forward, just in front of your hands, and concentrate on tensing your upper leg and hip muscles.
Pause for a split second at the top, and lower it down slowly and controlled. It is probably better to do several reps on each leg before switching to the other leg.
This one may feel (and look) a bit unusual, but it is a valuable addition to any glute or hip workout.