Wake Up Your Butt

Here is a video of what I call the modified 'fire hydrant'.

Usually with this exercise , the athlete will be on the hands and knees, and then lift the entire leg off the floor as if they are a dog peeing on a fire hydrant. This is one of the usual go to exercises for people who have issues that vary from chronic ankle instability, shin splints, knee pain, back pain, and even shoulder pain. It is a very powerful movement IF done correctly.

One compensation that I see in athletes upon reviewing their rehab program is the recruitment of the Tensor Fascia Latae (TFL) and hip flexors to elevate the leg off of floor. Even though the athlete might feel a little burn in the buttocks, the compensation will take away the effectiveness. This can often be seen in athletes who have significant limitations in their gluteal complex (maximus, medius, and minimus).

The weakness in the glutes can be caused by many factors (disuse, poor motor recruitment, spinal injury, etc.)

With the modified version, the toe of the moving leg maintains contact with the floor. This will allow the athlete to focus on just rotating the hip and slightly abducting the leg. Athletes will feel much more awkward when doing this, but will most likely experience a deeper burn in the buttocks.

Try this out before any squat, deadlift, or as a great way to prime the body for movement.

Get your butts moving