Core Stability and Hip Stability Exercise – Fire Hydrant

 In Lower Limb

Fire Hydrant

Brad Beer POGO’s Senior Physio demonstrates a terrific core stability exercise. This exercise targets the activation of core muscles such as the gluteus medius, obliques, lower back extensors, and hip external rotators.

Most Beneficial for:

– runners
– triathletes
– any one the runs as part of their sport

Start Position:

– Four point kneeling, with the hands directly under the shoulders and the knees underneath the hips
– Take one leg out to the side
– The foot should be as far forwards as possible. Ideally in line with the hip.

Performing the Exercise:

– Raise and lower the outstretched leg without hitting the floor.
– Start with 3 x 12 reps on each side, alternating legs.
– Once competency is achieved progress to 36 continuous on each leg

Some tips:
1.Aim to get the foot in line with the hip.
2.It doesn’t matter if the pelvis ins ‘sloping’ or on an angle.
3.Don’t let the foot touch the ground.
4. Aim for 3x12reps
5. As endurance builds aim for 36 reps continuously.

If you have any questions please leave them in the comments below.

Brad Beer

POGO Senior Physiotherapist and Author of Amazon Bestseller ‘You Can Run Pain Free’

For details on the book click HERE

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