Floor Drill: Lounging Fire Hydrants

This exercise focuses on your outer hip muscles, including the gluteus medius, piriformis, gluteus medius and gluteus maximus. The action is external rotation combined with abduction, in other words rotating your leg outward and opening it to the side. These are the muscles you use to create a wide straddle. At the last moment of the exercise the hip flexors kick in to pull the knee toward the head. This is a natural extension of the initial movement, but not being particularly strengthening, could be skipped altogether.

How to: 

  • Lay on your side with your back as straight as possible
  • Bring the top leg foot to the level of the bottom leg’s knee
  • Open the top hip as much as you can (hint, it feels very unsatisfying)
  • Do not roll onto your back to open the hip
  • Squeeze the knee in toward the head
  • Bring back down and repeat.

Try 1-2 sets of 5-8 reps on each side. For $12 off Fit4Flight, 5 aerial-specific at home workouts, fill in the form below.