Hydrant (left leg)
Quick Overview
Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.
Difficulty: Beginner
Equipment: None (Bodyweight) or Ankle Weights
Target Muscles
- Gluteus Medius
- Gluteus Minimus
- Core (for stabilization)
Secondary Muscles
- Tensor Fasciae Latae (TFL)
How to Perform
- Begin on all fours, hands aligned with shoulders and knees with hips.
- Maintain a flat back and an engaged core throughout the movement.
- Lift your left knee out to the side, keeping it bent at a 90-degree angle.
- Elevate your knee as high as possible without shifting your hips or arching your back.
- Controlledly lower your left knee back to the start.
Common Mistakes to Avoid
- Rotating the hips or torso.
- Letting the core sag.
- Swinging the leg instead of lifting with control.
- Overextending the back.
Benefits of Hydrant (left leg)
- Targets and strengthens the outer glutes.
- Enhances hip stability and range of motion.
- Contributes to better balance and injury prevention.