Fire hydrant exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fire hydrant )

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Name of exercise  AROM lumbar quadruped (fire hydrant)
Other names of exercise Fire hydrant
Description of exercise Fire hydrant circles are a popular exercise that targets the glute muscles. To perform this exercise, start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your core engaged, lift one leg up and out to the side, forming a 90-degree angle at the hip. Then, move your leg in a circular motion, bringing it back to the starting position. This movement mimics the shape of a fire hydrant, hence the name. Repeat on the same leg for a desired number of repetitions before switching to the other leg. This exercise helps to strengthen and tone the glutes, improving overall lower body strength and stability.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Begin on all fours.
  • Raise leg backward and rotate outward.
  • Hold for 2-3 seconds.
  • Lower leg and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM
    Body Position Kneeling
    Difficulty Level Low
    Direction of Exercise Abduction
    Type of Action Abduction, Circumduction, Elevation, Extension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased hip mobility
  • Improved core strength
  • Enhanced balance
  • Better coordination
  • Increased range of motion
  • Strengthened glutes
  • Improved posture
  • Increased blood flow
  • Reduced risk of injury
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Fire hydrant circles exercise should be avoided if you have any current injuries or pain in your hips, knees, or lower back. It should also be avoided if you have a history of hip or knee surgeries or any joint conditions such as arthritis. Pregnant women should also avoid this exercise as it can put pressure on the pelvic floor muscles. Additionally, if you experience any discomfort or pain while performing this exercise, it is best to stop and consult with a healthcare professional before continuing. It is important to listen to your body and avoid any exercises that may exacerbate any existing conditions or cause discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain a level back, do not allow hips to twist.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Fibromyalgia
  • Chronic pain
  • Muscle weakness
  • Balance and coordination problems
  • Cardiovascular disease
  • Obesity
  • Diabetes
  • Hypertension

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    Frequently asked questions

     

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