31 Days to a Better Butt – Day 11 – Fire Hydrants

31 Days to a Better Butt - Fire HydrantsButt Fact: The glutes are a key player in the running stride.

Fire Hydrants

This exercise works the glute muscles especially the gluteus medius and gluteus minimus on the side of the hips.

Basic Version A

  1. Start on your hands and knees with shoulders stacked directly over the wrists and back flat.
  2. Keeping your knee bent, raise your right knee to the side and hold for a couple of seconds, squeezing your glutes.
  3. Lower it to the floor and repeat for 15 to 20 reps.
  4. Repeat with the other leg.

31 Days to a Better Butt - Fire Hydrant

Basic Version B

Alternate the right and left legs as you go.

Basic Version C

Alternate your right and left legs and go as fast as you can. Do 30 to 50 reps which will raise your heart rate and make it more of a cardio burst.

Variation 1

  1. Start on your hands and knees as in the basic version.
  2. Keeping your knee bent, raise your right knee to the side. While your leg is raised, extend your lower leg out straight and hold for a second.
  3. Bend it and return your leg to the floor and repeat for 15 to 20 reps.
  4. Repeat for the other leg.

31 Days to a Better Butt - Fire Hydrant

Variation 2

  1. Combine Fire Hydrants and Donkey Kicks into the same set by alternating legs and kicks.
  2. Do a Fire Hydrant with your right leg.
  3. Do a Fire Hydrant with your left leg.
  4. Do a Donkey Kick with your right leg.
  5. Do a Donkey Kick with your left leg.
  6. This is one rep.
  7. Repeat for 15 to 20 reps.
31 Days to a Better Butt

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