During my trip to Chamonix this year, I met a triathlete with a jaw-dropping workout routine. He runs at least 25 miles weekly, swims 160 laps, spends nearly four hours on strength training, and enjoys long rides on Zwift. I was curious how his body could deal with all that strain, so he introduced me to Pliability, a mobility app filled with short routines. Intrigued, I decided to give it a try myself.
I’ve always struggled with stretching. It felt boring and a bit daunting to face how tight my hamstrings were. But for the past few months, after my morning runs, I’ve rolled out my yoga mat and picked a routine from Pliability. The app offers targeted videos for various needs, like post-run recovery or relief for desk-bound individuals.
Honestly, I probably look silly sometimes doing these stretches in front of my window, but it’s been worth it. What I love most is discovering exercises that really help, especially one called fire hydrants.
Fire hydrants, which are also known as “quadruped hip abductions,” are simple yet effective. Here’s how to do them:
- Start in a tabletop position with your knees narrower than your hips.
- Lift one leg at a 45-degree angle.
- Hold it briefly, pointing your toe outward.
- Lower it back down slowly.
For a demonstration, check out this video. The goal is to keep your hips and shoulders steady while engaging your core.
You might be surprised at how tricky fire hydrants can be. It took me time to master them, but the benefits are significant. This exercise targets your glutes while also working the muscles around your hips and engaging your abdominals.
If you want a sculpted butt, fire hydrants are an excellent choice. But more importantly, they can be a game-changer for those of us balancing running and long hours of sitting. By building strength around the hips, you can enhance your overall range of motion, improving your ability to move without pain.
As a runner, I find that fire hydrants help improve my knee tracking. When my hip stabilizers are strong, it keeps my pelvis steady, preventing my knees from wobbling. Poor tracking can cause issues all the way down to your ankles. A study by the National Institutes of Health found that strengthening hip muscles can reduce knee injury risk by 50%—so these exercises are more than just a workout; they’re a proactive way to stay safe.
Even though I thought I’d stop using Pliability after learning a few moves, I still find it useful. The app continues to introduce me to effective stretches and strength-building exercises. You can even adjust the difficulty based on your needs.
Consider adding to your fire hydrant practice with these tips:
- Incorporate an adduction move: Sweep your working leg under your body before returning to the starting position.
- Add resistance: Use a mini resistance band above your knees or ankle weights for extra challenge.
- Hold or pulse at the top: This increases the time your muscles are under tension, engaging them even more.
- Challenge your core: Extend your opposite arm while lifting your leg to add an extra stabilization challenge.
So, whether you’re a seasoned athlete or just starting your fitness journey, incorporating moves like fire hydrants into your routine can offer real benefits. Exercises that enhance stability are vital for everyone, as physical activity demands a well-rounded approach to movement.
