This move may appear strange, yet it works you like a dog.

Some workouts appear impressive (lifting weights, for example), some appear a touch monotonous (I give you the plank), and still others appear bizarre – for me, the fire hydrant tops this list. However, as I discovered, it is a tremendously successful maneuver. And, believe me, it will be difficult.

I completed 50 fire hydrants on each leg every day for a week to find out more about the glute-gains this workout promises – read on to find out what occurred.

What is the purpose of the fire hydrant?

This exercise specifically targets the glutes, assisting in the strengthening and sculpting of these strong muscles. It is excellent for developing hip mobility since it works the glutes — extension, rotation, and abduction (moving your leg away from your body). It can be a difficult motion to master, but once you do, you will realize that you are also training your core, which you will need for stability. This, in turn, aids in the maintenance of your lower back.

Most of us don’t pay enough attention to our glutes, which are essential for hip strength, posture, and general stability. They are also essential for equilibrium (opens in new tab), which most of us do not consider. And keep this in mind, runners: research(opens in new tab) has proven that powerful glutes have a significant impact in sprint performance.

How to Install a Fire Hydrant

I recommend performing this exercise on a mat or a soft surface; it’s difficult enough without having to worry about aching knees. Begin on all fours with your hands flat on the ground, arms straight, and knees under your hips (this is known as tabletop). You should be gazing at the ground. Starting posture is critical, so keep your back straight and your core engaged.

Raise your left leg to the side, maintaining your knee at a straight angle, with your weight equally distributed between both hands. The extent to which you can elevate your leg is determined on your fitness, flexibility, and strength. Aim for at least a 45-degree angle, but if you’re in good form and flexible, you might be able to bring your thigh virtually parallel to the floor. Hold for a second before lowering. That is one repetition. Begin with 10-20 repetitions on each side and gradually increase to three sets. If you experience any discomfort, do not strain and stop.

You might be inclined to lean more heavily on your left hand (if you are raising your left leg). To preserve appropriate form, try to maintain a balance between the two hands (this is not as easy as you might think). You could also notice that you’re expanding your hips to the side you’re elevating. Address this right away by concentrating just on elevating your leg.

This is what occurred when I completed 50 fire hydrants per day for a week.

By the way, that’s 50 on each leg. That was a lot, and in retrospect, far too many. Day one was, unsurprisingly, a rude awakening. Keeping form was difficult – I had to work hard to keep my non-lifted leg from turning in. And I had to stop after 30 reps because I was experiencing a profound burn in the sides of my glutes. I was out of breath by 50 – when you’re so focused on preserving form, you forget to breathe evenly. Do not follow in my footsteps. But there was also a fantastic moment of levity. I was doing the dance in my living room. My dog nuzzled the door, padded in, and glanced at me as if to say, “If I did that, I’d be in big trouble.” Man, you have double standards.” He then walked away.

The second day was more difficult. I shouldn’t have been shocked because I was still reeling from the impacts of day one. I was out of breath at the finish, and my glutes were still conscious of what I had put them through. This is a very focused motion.

By the third day, I was finding it easier to keep my form. I’ve participated in a couple of these week-long challenges, and I’ve noticed how fast the body adjusts to a new test. Halfway through, I was still taking for a breather, but the afterburn was considerably less visible.

I’d figured it out by day six. My technique was excellent throughout, I didn’t need to take a break, and I even pondered going for 60 repetitions. In a nutshell. I didn’t have to focus about my body position or breathing on the last day. Done.

The most fascinating part of this activity is its specificity. The fire hydrant is laser-focused on the glutes, particularly the gluteus medius and gluteus minimus. Of course, it improves hip mobility, but you won’t sense it when you do the action.

This was one of the most difficult week-long tasks I’ve attempted, but it was well worth the effort. This is a wonderful one if you want to strengthen and tone your glutes or improve your posture. Maybe don’t do that when your dog is present.