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Alternating Fire Hydrant With Leg Extension

How To Do An Alternating Fire Hydrant With Leg Extension Exercise Demonstration Video and Guide

The Alternating Fire Hydrant With Leg Extension is an excellent dynamic warm up to loosen up the hips and activate the glute muscles before squats and deadlifts.

If you think this exercise is just for girls who want to lift their butt, you’re wrong.

Yes, it’s great for that too, but it’s also great for isolating the glutes, which are important for explosion, power, and getting stronger overall.

To get started:

  1. Get down on the floor with your hands planted directly beneath your shoulders and your knees below your hips.
  2. While keeping your knee bent, lift one leg up and out to the side as high as possible, without twisting your torso.
  3. Your upper body should remain locked down and parallel to the ground at all times.
  4. Next, extend your raised leg back to create a straight line with your upper torso.
  5. Make sure you are squeezing and contracting your glutes.
  6. Bend your knee and bring it back to the starting position.
  7. Repeat with the opposite leg and continue for reps.

Fire Hydrant Variation:

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Question For You:

  • Have your ever tried the alternating fire hydrant with leg extension?
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