Bear Stance Fire Hydrant 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Bear Stance Fire Hydrant is a bodyweight exercise that primarily targets the quads while also engaging the glutes as a secondary muscle group. Performed from a bear stance position with knees slightly off the ground, it involves lifting one leg out to the side in a controlled fire hydrant motion, which promotes hip mobility, glute activation, and core stability. This exercise emphasizes controlled movement and balance, making it effective for strengthening the lower body and improving overall hip and core function.
How to Perform
Start on all fours with your hands directly under your shoulders and knees under your hips.
Lift your knees a few inches off the ground, keeping your back flat and core engaged, entering the bear stance position.
Shift your weight slightly onto your opposite side to stabilize your body.
Slowly lift one knee out to the side, keeping the knee bent at approximately 90 degrees.
Pause briefly at the top of the movement, feeling the engagement in your quads and glutes.
Lower your knee back to the starting bear stance position with control.
Repeat the movement for the desired number of repetitions on one side before switching to the other leg.
Maintain steady breathing throughout the exercise and avoid arching or twisting your back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to prevent your lower back from sagging.
Avoid swinging your leg; move slowly and with control.
Focus on lifting the knee using your hip muscles, not momentum.
Maintain a flat back throughout the exercise.
Keep your hands and supporting knee stable to avoid shifting weight.
Exhale as you lift your leg and inhale as you lower it.
Pause briefly at the top to maximize glute and quad engagement.
Do not let your supporting knee collapse inward.
Avoid raising your hips too high; maintain the bear stance alignment.
Engage your glutes intentionally to activate the secondary target muscles.
How Not to Perform
Do not arch or round your back during the movement.
Avoid swinging your leg uncontrollably; do not use momentum.
Do not let your supporting knee or hands shift or slide.
Avoid lifting your hips too high, breaking the bear stance alignment.
Do not let your knee collapse inward when lifting.
Avoid holding your breath; maintain steady breathing.
Do not perform the exercise too quickly; focus on controlled motion.
Avoid leaning excessively to one side instead of using hip muscles.
Do not ignore core engagement; a loose core reduces effectiveness.
Avoid incomplete range of motion; lift and lower the leg fully and with control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
