Quadruped Fire Hydrant

Instructions:

1. Start Position:
   • Begin on your hands and knees in a quadruped position.
   • Place your hands directly under your shoulders and your knees under your hips.
2. Lift Leg:
   • Exhale as you lift one knee out to the side, keeping it bent at 90 degrees.
   • Avoid twisting your torso or letting your weight shift to the opposite side. Focus on moving only at the hip joint.
3. Return to Start:
   • Inhale as you slowly lower your knee back to the starting position, maintaining control and alignment.
4. Repeat:
   • Perform the desired number of repetitions on one side before switching to the other.

Purpose:

• Strengthens the glutes and hip abductors.
• Enhances core stability and hip mobility.
• Improves pelvic control during dynamic movements.

Notes of Precaution:

• Avoid arching your lower back or tilting your hips; keep your core engaged throughout.
• Move slowly and with control to prevent momentum from taking over.
• If you feel discomfort in your hips or lower back, reduce your range of motion or pause to reset.