Firehydrants

Physical Therapy First Demonstration of Firehydrants

🧾 What you’ll see
Setup — Quadruped on a padded surface. Hands under shoulders, knees under hips, spine long with ribs stacked over pelvis. Light abdominal brace; eyes down to keep the neck neutral.
Movement — Keeping the pelvis level and the trunk quiet, lift the working knee out to the side into hip abduction + slight external rotation (think “open the door”) without rolling the pelvis. Pause briefly, then lower with control to tap the floor (or hover) and repeat. Switch sides.
Reset — Re-stack ribs over pelvis, soften shoulders/jaw, re-establish even pressure through hands/knees, and continue smooth, controlled reps.

🎯 Coaching cues

“Pelvis level, ribs down, spine long.”

“Lift from the hip, not the low back.”

“Shin stays parallel to the floor; knee leads, foot follows.”

“Small, clean range you can control—no swinging.”

“Exhale as you lift; inhale to lower.”

💪 Why it helps

Targets gluteus medius/minimus and deep rotators for frontal-plane stability.

Supports knee tracking and reduces dynamic valgus in single-leg tasks.

Reinforces lumbopelvic control, useful for running, cutting, and squatting mechanics.

Helpful adjunct in programs addressing ITB irritation, patellofemoral stress, or hip drop (as tolerated).

📋 Step-by-step

Quadruped position; brace lightly and keep a neutral spine.

Shift a touch away from the working side to avoid leaning into it.

Exhale + lift the knee outward to comfortable end range without rotating the pelvis.

Pause 1–2 seconds; keep the shin roughly level with the floor.

Inhale + lower slowly to a hover or light tap—do not collapse.

Maintain steady breathing and repeat; switch sides.

⏱️ Dosage (general guidance)

2–3 sets × 8–12 reps/side (quality over quantity)

Tempo: ~2 sec up → 1 sec hold → 2–3 sec down

Frequency: 2–4×/week, often after tissue prep and before compound lifts/run drills

⚡ Progressions

Mini-band above knees or at ankles for added resistance.

Long-lever: extend the knee (straight leg abduction in quadruped).

Pulse/ISO: add 3–5 micro-pulses or a 5–8 sec hold at top.

Hover reps: never touch the floor during the set to increase time under tension.

High-hip block: place a yoga block under the non-working hip to enforce pelvic neutrality.

⬇️ Regressions

Shorter ROM—stay in a pain-free, controllable arc.

Side-lying clamshell or hip abduction for more external support.

Wall support: forearms on a bench/wall to reduce wrist/shoulder demand.

Pillow under the supporting knee for comfort.

❌ Common errors

Rolling/tilting the pelvis to fake range (keep hips square).

Lumbar arching or trunk sway; ribs flaring.

Foot drifting higher than the knee (excess ER).

Rushing the eccentric; losing brace/breath.

Letting the supporting shoulder collapse.

🚨 Precautions

Modify/avoid with acute lateral hip pain, recent labral/FAI flare, or SI/lumbar irritability unless cleared.

Discontinue if you feel sharp pain, numbness/tingling, or symptoms that worsen.

Post-op/complex cases: follow your provider’s protocol and restrictions.

🚨 Disclaimer
The exercise demonstration and information in this video are for general educational purposes only and are not a substitute for individualized evaluation, diagnosis, or treatment from a licensed healthcare professional. By following this exercise, you agree to:

Consult a qualified provider if you have or suspect an injury or medical condition.

Assume all risks associated with performing these movements.

Understand that viewing this video does not create a therapist–patient relationship with Physical Therapy First.

Stop immediately and seek medical advice if you experience pain, dizziness, shortness of breath, or other adverse symptoms.

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