EOTW: Quadruped Hip Abduction

Think of this as another ‘rotator cuff’ exercise for your hip. You can build some stamina in your lateral rotators and abductors very easily by adding this to your hockey training routine.

At Revolution Conditioning we fit it into our dynamic warm-up, use it as a supplemental exercise during our resistance training or as active rest during our energy system training.

Here’s how it’s done (why we call it the ‘Fire Hydrant’)…

If you cannot see the video above, just click the link

Key Points

  • Keep your hips and shoulders square, your pelvis should not rotate at all, you only want to be moving at the hip joint.
  • Focus on feeling this exercise on the outer portion of the hip that is working.
  • Push your hands into the ground, like you are at the end of a push up. Do not let your shoulders drift up toward your ears.
  • Maintain a strong torso by bracing lightly as though you were going to get a small punch in the stomach.
  • Do not round your back.

How Many?

Do 1-2 sets of 10-15 reps on each side. Pause at the top of the movement for 2 seconds on each rep.

Give that one a try, if you cannot remember the proper name of the exercise, just call it a ‘fire hydrant’ – that’s what we call it at RevCon 🙂