Beginner Fire Hydrant

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Fire Hydrants

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: Kneel on an exercise mat, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your hands facing forward

Step 3

Rotation Movement: Exhale and gently lift one knee off the floor, and while maintaining the bent-knee position, slowly externally rotate it outwards and upwards. Attempt to move the leg and minimize rotating your trunk

Step 2

Reposition your hands and knees as necessary so that your knees are directly under your hips, and hands are directly under your shoulders. Gently stiffen your abdominal / core muscles to position your spine in a neutral position, avoiding any sagging or arching

Step 4

Hold this position briefly, while keeping a stable trunk and head level with your spine, then slowly lower your knee back towards the floor. Pause briefly, then repeat.

Then repeat pre-determined amount with other leg

Basic Strength library

Fire Hydrants

For a more “in-depth” description, select the steps below.

If you have any questions please reach out to us at influencers@femininepower.com.