12/13/2024
๐ฅ๐๐ฅ๐ฎ๐ญ๐๐ฎ๐ฌ ๐๐๐ฑ๐ข๐ฆ๐ฎ๐ฌ ๐๐๐ญ๐ข๐ฏ๐๐ญ๐ข๐จ๐ง๐ฅ
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๐The mini-band fire hydrant exercise is thought to be one of the best exercises for activating gluteus maximus (GM) due to the fact that it replicates the tri-planar action of GM (hip extension, abduction and external rotation).
๐Training GM not only has aesthetic benefits, but is also instrumental in enhancing athletic performance and may reduce the risk of lower quarter injuries such as low back pain, ACL tears, kneecap (patellofemoral pain) and IT band syndrome.
๐ง To specifically target GM, you can either hold the fire hydrant at the top position for 60 seconds and perform five reps on each leg. An isometric hold at the top of the movement places GM in a position of mechanical disadvantage and, thus, leads to increased muscle activation as the nervous system must work harder to maintain the position. You can also perform this exercise for reps, as in the video. I usually shoot for 2-3 sets of 15-20 reps.
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If you have a hard time โfeelingโ GM turn on, give these variations of this exercise a try. You will quickly experience substantial fatigue and an increased awareness of what GM activation feels like.
1๏ธโฃTraditional Hydrant
2๏ธโฃElevated Hydrant
3๏ธโฃStanding Hydrant
๐Fisher BE, et al. Evidence of altered corticomotor excitability following targeted activation of gluteus maximus training in healthy individuals. Neuroreport. 2016.
