Elite Physique The New Science of Building a Better Body

Standing Fire Hydrant
The glutes perform three actions at the hip: extension, abduction and external rotation.
Hip extension is the action trained by lunges, deadlifts, step-ups, etc. However,
hip abduction and external rotation are two actions missed by those traditional lower
body exercises. Therefore, the standing fire hydrant is an excellent addition to any
program to develop the size and strength of the gluteal fibers that perform abduction
and external rotation. Since the glutes are notorious for being difficult to activate, this
exercise is performed as an isometric hold, instead of repetitions, to increase your
mind muscle connection.
POSTERIOR CHAIN
HOW TO DO IT
1. Place a miniband just above your knees and stand with your feet together.
2. Place your hands on your hips, push your hips back, bend your knees slightly, and
shift your trunk forward to around 60 degrees. Lift your left foot off the ground
and then abduct and externally rotate your left hip as far as your mobility allows.
3. Hold the position for 30 seconds, then switch sides so you’re standing on your
left leg with your right leg elevated.
ADVANTAGE
Increases size and strength of the gluteal fibers that perform hip abduction and external
rotation.
COACHING CUES
• Maintain a level, unrotated pelvis during the hold.
• Pull the knee of the stance leg outward to increase activation of the glutes (i.e.,
pull the right knee to the right when standing on the right leg).
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