hey do you struggle with painful or immobile hits well in this video I'm gonna show you one exercise that might just clear all of it up hi I'm Vincent from upright health where we help you think right move right and feel right if you're new to the channel be sure to check out the description box below for helpful links to our do-it-yourself programs so the exercise in question is the fire hydrant you may be familiar with the quadrupeds but in this video we're gonna take a deep dive into the sideline version and you will soon understand why so this is how I coach the side-lying fire hydrant I'd have you set up on your side like so with your hips stacked on top of each other your hips bent to about 60 degrees and your knees bent to about 90 degrees from there you've got two key points to remember number one keep the heel from falling below the knee as you lift your entire leg and number two feel the upper glute region squeezing as you lift the leg and relaxing as you lower the leg and that's the sideline fire hydrant common mistakes number one rolling the hip back as you lift your leg and if this is happening to you then one cue you can use to fix this is thinking about reaching your knee away from you as you lift your leg notice how that helps keep my hips stacked on top of each other as I lift my leg mistake number two lifting the knee higher than the ankle if this is happening to you then what I'd suggest you work on is sensing the difference in what muscle gets emphasized when your heel is higher versus what muscle gets emphasized when your heel is lower once you're able to sense what glute region gets emphasised when your heel is higher hold on to that feeling as you perform all of your reps mistake number three excessive non hip movement this is happening to you where you're getting a bunch of spine movement or ankle movement or knee movement as you're performing this exercise then I'd suggest slowing down the exercise so that you can focus on what segments of your body you choose to move and what segments of your body you choose not to move mistake number four not feeling the target muscle I've seen countless cases where people are performing an exercise and it looks 100% correct yet they're still not getting anything out of it and it's not until I have them double down on feeling the target muscle that the magic finally happens so if you're really struggling with feeling the target muscle then try some of the progressions that we're gonna show you next progression number one hover your shin like so and focus on the two key points discussed earlier number one resisting the temptation to allow the ankle to drop below the knee and number two feeling the target muscle from here instead of moving up and down you're just gonna hold progression number two hover your shin as high as you can and focus on the two key points discussed earlier resisting the temptation to allow the ankle to drop below the knee and feeling the target muscle from here you're also not going to move up and down and instead you're just gonna hold progression number three move back and forth between the first hover position and the second hover position again focus on the two key points discussed earlier resisting the temptation to allow the ankle to drop below the knee at any time and feeling the target muscle progression number four use an ankle weights same two key points resist the temptation to allow the ankle to drop below the knee and feel the target muscle to progress from here work on getting your heel higher and higher and higher and for your butt to squeeze more and more and more in fact if you can get your butt to cramp while you're doing this then you're on the right track finally let's talk about the Quadra pet fair hydrant as you can tell the sideline fire hydrant may already have a ton of things for you to focus on to be able to do it properly when you move from the sideline position to the quadruped a position you're introducing even more factors that could cause you to compensate and cheat yourself out of the benefits of the exercise and that's why I prefer to start off with a sideline version in fact I rarely use the quadrupeds because there's so much benefit to be squeezed out of the sideline version in the sideline version it's so much easier for me to focus on gaining greater control of the muscles that move my body and in my experience that's been the only reliable thing to rid my chronic injuries and improve my freedom of movement and that's the video if you liked the video and would like to browse more content to help you better understand the relationship between your glutes and lower body pain check out the description box below if you like the video please like the video subscribe share it with anyone you know who may also find it helpful and as always remember that pain sucks like mistake number two is have a blackout