Looking for a quick and easy way to alleviate back and hip pain? This type of issue often comes hand and hand with sitting at a desk all day and poor posture. We are ready to dive into one of our favorite exercises for hip mobility and strength: the fire hydrant. This bodyweight exercise is a great way to target those hips!
How the Fire Hydrant Mimics Daily Life
At Mobility-Doc, we’re all about functional movements that translate to real-life activities. Fire hydrants are a prime example of this philosophy in action. They mimic the motion of stepping over obstacles or getting in and out of a car.
These exercises are crucial for:
– Improving hip mobility
– Enhancing core stability
– Boosting overall lower body strength
Which Muscles Are We Using?
Fire hydrants target a many muscles that are important for hip stability and strength:
- Gluteus Maximus: One of the biggest muscles in your body used for propulsion
- Gluteus Medius and Minimus: Key players in hip abduction and rotation.
- Tensor Fasciae Latae (TFL): Assists in hip flexion and abduction.
- Core muscles: engaging your core helps with overall stability
- Shoulder muscles: Engage your shoulders to help balance and keep you stable
How To Do The Fire Hydrant Exercise
Follow this quick how to guide:
- Start on all fours, hands under shoulders and knees under hips.
- Keep your spine neutral and core engaged.
- Lift one leg out to the side, maintaining a 90-degree bend at the knee.
- Raise until you feel a stretch or can’t go any further, then lower with control.
- Repeat for desired reps, then switch legs.
3 Common Mistakes and How to Fix Them
- Rotating the Pelvis
This is one of the most common errors! When lifting your leg out to the side you don’t realize how limited your movement is so most of the time people compensate by twisting their hips
– Issue: This reduces effectiveness and can strain the lower back.
– Fix: Imagine balancing a cup of water on your lower back. Keep it level!
2. Neglecting the Core
Forgetting to engage your core will leave lots of stability on the table
– Issue: Leads to poor stability and reduced benefits.
– Fix: Engage your core as if bracing for a punch. Maintain this throughout the movement.
- Improper Spine Position
Arching or rounding your back will add stress into your lower back
– Issue: Leads to back pain/strain
– Fix: Be aware of your spine position and engage your core!
- Sacrificing Quality for Quantity
Mindful movement will benefit you more than rushing through your exercises!
– Issue: Rushing through reps compromises form and results.
– Fix: Slow down! Aim for a 2-second lift and 2-second lower. Feel the burn!
Looking For A Variation?
Try doing the fire hydrant with External Rotation – this adds another layer of strength into training your ability to externally rotate.
Remember, mobility is a journey, not a destination. Consistency is key! Incorporate fire hydrants into your routine 2-3 times a week for optimal results. Do you have more questions? Reach out to us here or on any of our socials! At Mobility-Doc, we’re always here to help you move better and do what you love longer.
Unlock Your Hip Potential: 4-Week Hip Rehabilitation
Are You Ready to Move Better and Feel Better?
If you’ve been struggling with hip discomfort, limited mobility, or just want to enhance your overall movement quality, our 4-Week Systematic Hip Rehabilitation Program is designed just for you! This comprehensive program focuses on improving the flexibility, stability, and strength of your hips, empowering you to reclaim your active lifestyle.
Why Choose Our Program?
– Targeted Approach: Each day of the program targets specific muscles supporting the hips, ensuring a well-rounded rehabilitation experience.
– Functional Movement Focus: We emphasize functional movements that translate into everyday activities, helping you move with confidence.
– Systematic Progression: Our structured plan gradually increases in intensity, allowing your body to adapt and grow stronger week by week.
What You’ll Gain:
– Enhanced Flexibility: Improve your range of motion and reduce stiffness with targeted stretching routines.
– Increased Stability: Build a solid foundation for your hips, reducing the risk of injury and improving overall balance.
– Strength Development: Strengthen the muscles around your hips to support better movement patterns and functional activities.
Who Can Benefit?
– Anyone experiencing hip pain or discomfort
– Athletes looking to enhance their performance
– Individuals seeking to improve their overall movement quality
– Those recovering from injury or surgery
Start Your Journey Today!
Don’t let hip issues hold you back any longer. Start MDRx Hip and take the first step towards moving better and feeling better.
Sign up now and unlock the full potential of your hips! Your body will thank you!
Move better. Feel better. Transform your hips!
