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July Wellness: Bring on the Fireworks!

July Wellness: Bring on the Fireworks!

| June 23, 2023

July is here and we’re about to bring on the heat. I’m not just talking about the temperature outside; we are firing up the barbecue for our summer cookouts and shooting fireworks into the sky to celebrate our country’s independence. Heck, some of us may even be carrying around handheld fireworks in the form of sparklers! Consequently, I thought it would be important that we practice fire safety in light of these festivities and so I thought we should also celebrate the ever important…fire hydrant.

I know what you’re thinking. How could celebrating these uniquely shaped street fixtures that serve as an integral part of the water supply during a fire be an actionable wellness challenge?  I’ll tell you how. Fire hydrants also happen to be a popular bodyweight exercise that mainly work the gluteus maximus, aka your butt. The fire hydrant is another what I like to call “old school” exercise. During the 80s, this classic move took hold as an ideal isolation move known primarily for building glutes. But the fire hydrant has additional benefits as it also reduces the risk of hip, back and lower body injury by working both the side glutes and the core.  (Asp, 2021)

The glutes are the biggest muscle in our pelvis and hip region and are therefore key to controlling three major hip movements including extension, external rotation and abduction. Let me break those down for you. Hip extension allows us to walk and climb stairs. Hip external rotation is how we get into a car, and we use our hip abductors to get out of bed. I think you’ll agree that these movements all sound quite applicable to our everyday lives and therefore showing them a little love could only benefit us. In addition, fire hydrants help to make the glutes stronger which improves your posture, reduces back and knee pain and makes your backside look more toned and sculpted. Bonus. (Nunez, 2019)

The fire hydrant can be done anywhere that you can drop to all fours and requires no additional equipment.

What it does require is for you to balance on just three limbs, which is not as easy as it appears. It is important to pay close attention to your form -- engage your core, keep your hips square, and squeeze the glute, not the lower back when you raise your leg. Your neck should remain neutral and in line with your spine. For my beginners, feel free to google modified versions which incorporate a smaller range of motion and for my more advanced crew, you can add weights or resistance bands. As always, consult your physician before beginning any exercise program and then either work at your own pace or follow along with the folks here at Tycor using the attached Tycor's Fire Up for July Challenge.  Things are sure heating up out there under the July sun, but we’ll be ready! (Mansour, 2022)


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Asp, K. (2021, December 7). How to Do the Fire Hydrant Exercise to Tone Your Glutes and Core. Retrieved from

Mansour, S. (2022, July 27). Strengthen your glutes and reduce low back pain with the fire hydrant exercise. Retrieved from

Nunez, K. (2019, May 23). How to Do Fire Hydrant Exercises. Retrieved from