Difficulty level: Intermediate
Target Muscle: Glutes
Equipment: Bodyweight
Instructions for proper form
Begin in a quadruped position where your hands are beneath your shoulders and your knees are directly beneath your hips. While keeping your core tight and maintaining a neutral spine, lift your right leg out to the side, bending at the knee to approximately 90 degrees. As you lift your leg, keep your foot flexed and your hips level. Hold the top position briefly before lowering your leg back down. Repeat for a set duration or number of repetitions, then switch to the left leg. Ensure your shoulders remain relaxed and avoid leaning to one side.
Common mistakes to avoid
1. Over-arching the back or slumping the shoulders. 2. Raising the leg too high, which can cause the hip to rotate forward. 3. Not engaging the core, leading to instability. 4. Performing the movement too quickly, losing control and proper form.
Benefits
Specific benefits of the exercise
This exercise specifically targets the gluteus maximus and helps strengthen the hip abductors. It improves hip mobility and engages stabilizing muscles in the lower body.
Expected results and timeframe
With consistent practice (2-3 times per week), you can expect to see improved glute strength and hip stability within 4-6 weeks. Additionally, enhanced overall lower body endurance may be noted..
Who this exercise is best for
This exercise is ideal for individuals looking to strengthen their glutes, enhance hip stability, and engage in lower body conditioning. It’s particularly beneficial for athletes, fitness enthusiasts, and those recovering from lower body injuries.
Scientific studies supporting its effectiveness
Research indicates that exercises focused on glute activation enhance athletic performance and reduce the risk of injury. Studies have shown that targeted glute work contributes significantly to lower body strength and stability (Schmitz, R.J. et al., 2013).
Variations
Beginner modifications
To modify for beginners, reduce the range of motion by lifting the knee only a few inches off the ground. Alternatively, hold the hip position while avoiding movement, focusing on maintaining a neutral spine and engaged core.
Advanced progressions
For advanced progressions, hold the top position for longer periods or add small pulses at the peak of the lift. You can also incorporate resistance bands around the thighs for added resistance.
Integrations
Complementary exercises
Complementary exercises include glute bridges, clamshells, and lateral leg raises to further target the glutes and hip abductors.
Super set recommendations
Super set this exercise with donkey kicks or kettlebell swings for enhanced glute activation and overall lower body conditioning.
Sample workout routines
A sample routine could include: 1. Bodyweight Knee Hover Quadruped Fire Hydrant (3 sets of 12-15 reps per side), 2. Glute Bridges (3 sets of 15-20 reps), 3. Clamshells (3 sets of 15 reps per side).
Exercise combinations
Combine this exercise with hip thrusts and lunges for a comprehensive lower body workout that targets various aspects of glute and hip strength.
Best time to do this exercise in your workout
This exercise is best performed early in the workout, after a proper warm-up and before moving onto heavier compound lifts, as it activates the glutes and primes the body for more strenuous activities.