Do you have dead butt syndrome? Wake up your glutes with this exercise

The glutes are a commonly targeted area, but go-to exercises often neglect the gluteus medius. They’re much smaller than the maximus, but strengthening this muscle is critical to construct a well-rounded backside, a sturdy core and strong glutes.

Located right below the hipbone in the upper corners of your glutes, the gluteus medius is inactive unless lateral movements are incorporated into your routine. Even seasoned fitness enthusiasts may forget to work these muscles because they require a combination of compound and isolation movements to hit properly. Luckily, fire hydrants are a great gluteus medius isolation exercise that works the core and hip abductors, too!

What do fire hydrants do for the body?

Studies show that gluteus medius and hip abductor weakness is common in people with low-back pain. Weakness in the gluteus medius is also referred to as “dead butt syndrome” and can cause a decrease in range of motion, as well as pain in the hips and back. Fire hydrants directly target this area of the glute, which can help prevent injury and reduce pain.

Fire hydrants can also be used as a pre-workout activation exercise, to wake up the glutes and help you get more out of exercises like squats. This bodyweight exercise requires some coordination and core stabilization to perform, which helps improve balance.

The common mistakes people make when doing fire hydrants

Fire hydrants are performed on all fours. Many people are unsure of how far apart to place their hands and knees. Follow this simple rule: place hands directly under your shoulders and knees directly under your hips. Hands will be shoulder-width apart and knees will be hip-width apart.

When lifting the leg, many of my clients have a tendency to lean the opposite way, placing more weight on the opposite wrist. We don’t want this because it strains the wrist and disrupts balance. Try squeezing the core to keep equal weight on both hands. Here are a few other common mistakes and how to combat them:

• Arching the spine. This stresses your back muscles and can lead to injury. Keep your core engaged by pulling your belly button toward your spine and maintaining a straight line from your head to your tail bone.
• Dropping your head. Be mindful to keep your neck in line with your spine. Try not to look up or down while performing the movement.
• Twisting the hips. The purpose of the fire hydrant is to work your outer glute and hip muscles, not to tighten the supporting leg muscles. Keep your left and right hips at the same height as much as possible. Some unevenness is inevitable, especially in the beginning, but practice keeping your balance!

How to do a modified fire hydrant