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The glutes are a commonly targeted area, but go-to exercises often neglect the gluteus medius. They’re much smaller than the maximus, but strengthening this muscle is critical to construct a well-rounded backside, a sturdy core and strong glutes.
The fire hydrant exercise specifically targets the glutes, outer hip, low back and core to improve stability and strength in the body. Whether you suffer from low back pain and want to strengthen your entire core (not just your abs!), you want to build a well-rounded booty, or are looking for cross-training exercises to support your walking or running routine, the fire hydrant exercise can help.
What are the benefits of the fire hydrant exercise?
Fire hydrants target the gluteus medius and outer hip. “Dead butt syndrome,” also called gluteus medius tendinosis, occurs when the gluteus medius (one of the three main muscles in the buttock) weakens due to sitting all day.
Located right below the hipbone in the upper corners of your glutes, the gluteus medius is inactive unless lateral movements are incorporated into your routine. Even seasoned fitness enthusiasts may forget to work these muscles because they require a combination of compound and isolation movements to hit properly. Luckily, fire hydrants are a great gluteus medius isolation exercise that works the core and hip abductors, too!
Another bonus: they do this without any equipment! The isolation exercise can tighten and tone the glutes and core using just your bodweight, preparing you for more advanced exercises and improving your overall fitness level.
This isolation exercise is sure to give you a great burn while opening up the hips, improving posture and strengthening your upper body. Fire hydrants can also be used as a pre-workout activation exercise, to wake up the glutes and help you get more out of exercises like squats. This bodyweight…
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