Cable Fire Hydrant

Instructions for proper form

Begin in a quadruped position on the floor with your knees directly under your hips and your hands under your shoulders. Attach the ankle strap of the cable machine to your ankle (the leg furthest from the machine). Keeping your core engaged, lift the strap leg out to the side by externally rotating at the hip, keeping your knee bent at about a 90-degree angle. Avoid arching your back; maintain a neutral spine throughout the movement. Control the weight back down to the starting position to complete one rep.

Common mistakes to avoid

Avoid leaning too far to the opposite side as you lift the leg, which can compromise stability. Also, avoid using momentum; ensure the movement is slow and controlled. Do not allow the lower back to sag or round; maintain a neutral spine alignment.

Benefits

Specific benefits of the exercise

The Cable Fire Hydrant primarily targets the gluteus maximus and helps improve hip stability and strength. This exercise strengthens the glutes while also aiding in improving core stability and pelvic alignment.

Expected results and timeframe

With consistent practice, you can expect to see improvements in glute strength and muscle definition within 4 to 6 weeks. More noticeable changes in shape and strength may occur with a focused training program..

Who this exercise is best for

This exercise is best for those looking to enhance glute strength, including beginners and individuals focusing on bodybuilding routines. It can also benefit athletes and individuals looking to improve hip stability and function.

Scientific studies supporting its effectiveness

Studies have shown that targeted glute exercises improve overall athletic performance and reduce the risk of lower body injuries (e.g., ‘The Role of the Gluteus Maximus in Hip Stability,’ Journal of Sports Rehabilitation). These exercises also enhance muscle recruitment within the glutes.

Variations

Beginner modifications

For beginners, you can perform the fire hydrant without the cable machine, using only your body weight. Alternatively, use a resistance band around your thighs to increase difficulty as you progress.

Advanced progressions

Advanced variations include performing the fire hydrant with added weights, such as ankle weights or resistance bands, or holding the position at the top of the lift to increase muscular endurance.

Integrations

Complementary exercises

Complement this exercise with glute bridges, hip thrusts, and squats for comprehensive glute strengthening.

Super set recommendations

Try supersets with exercises like the Romanian deadlift or Bulgarian split squats to target the glutes and hamstrings effectively.

Sample workout routines

For a glute-focused workout, combine cable fire hydrants with glute bridges, donkey kicks, and squats. Perform 3 sets of 12-15 reps for each exercise.

Exercise combinations

Combine this exercise with lateral band walks or cable kickbacks to further target the glute muscles and enhance overall workout efficacy.

Best time to do this exercise in your workout

The Cable Fire Hydrant can be performed at the beginning of a workout as part of a glute activation circuit or towards the end to isolate the glutes after compound movements.