Quadruped Fire Hydrants

This exercise strengthens the muscles of the hip, core and shoulders while providing weight-bearing benefits to the upper and lower extremities.

Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Maintain a neutral spine.

Keeping your knee bent at a 90-degree angle, lift one leg up to the side. Hold the position for a second, and then lower your leg back to the starting position.

Repeat this movement. Then switch sides.

• Keep your movements slow and controlled throughout the exercise.
• Don’t drop your head – keep your neck nice and long.
• Make sure to keep your core engaged and your back straight throughout the exercise to avoid any discomfort.
• Keep your arms straight – do not let your elbows bend.