To do the fire hydrant exercise, get down on the floor on your hands and knees. The palms of the hands should be flat on the ground and shoulder-width apart, and the elbows should be slightly bent.Continue Reading
Once in the proper position, begin the exercise by slowly lifting one leg out to the side as far as possible, but don't lift it higher than the rest of the body, as this can lead to injuries. Hold this position for a few seconds before bringing the leg back down. When bringing the leg back down, stop before it touches the ground, and then hold this position for a few seconds before lifting it again. Repeat this process at least 10 to 15 times with one leg before switching and doing the same thing with the other leg.
Be sure to keep the lower back flat throughout the exercise, as arching the back lessens the effectiveness of the exercise. The leg should be lifted gently in a smooth motion. Don't swing the leg or force it up, as these can lead to injury. The fire hydrant exercise works a number of different muscle groups, including the inner and outer thighs and the buttocks.Learn more about Exercise