The number of fire hydrant exercises you should do in a day depends on your fitness goals, current fitness level, and overall workout routine. The fire hydrant exercise is effective for targeting the hips, glutes, and core muscles, but like any exercise, it’s important to strike a balance between challenging yourself and avoiding overexertion.

Beginners 

If you’re new to the fire hydrant exercise or exercise in general, start with a lower number of repetitions and sets. Aim for 2 to 3 sets of 10 to 12 repetitions on each side. This provides a solid foundation for your muscles to adapt and prevent excessive muscle soreness.

Intermediate 

For those with some exercise experience, you can increase the intensity by performing 3 to 4 sets of 12 to 15 repetitions on each side. You should rest for about 30 to 60 seconds between sets. This range can help you further engage your muscles and promote strength and endurance.

Advanced 

If you have a higher fitness level and are comfortable with the exercise, you can challenge yourself with 4 to 5 sets of 15 to 20 repetitions on each side. Incorporate variations such as using ankle weights or resistance bands for added intensity. Allow yourself sufficient rest between sets to recover.

Frequency 

As for how often you should do the fire hydrant exercise in a day, it’s generally recommended to include it as part of your lower body or glute-focused workout routine. Aim to perform the exercise 2 to 3 times a week, allowing at least one day of rest between sessions to give your muscles time to recover and grow stronger.

Listen to Your Body 

Pay attention to how your body responds to the exercise. If you experience muscle soreness, it’s an indication that your muscles are being challenged. However, if you feel excessive discomfort, strain, or pain, it’s important to scale back and consult a fitness professional. Overtraining can lead to injuries and hinder your progress.

Balanced Routine 

Keep in mind that a well-rounded workout routine should include a variety of exercises that target different muscle groups. Combining the fire hydrant exercise with other lower body and core exercises can provide comprehensive muscle development and prevent imbalances. 

The conclusion 

Remember that individual fitness goals vary, so it’s a good idea to consult a fitness professional or personal trainer to determine the ideal number of fire hydrant exercises for your specific needs and goals. They can provide personalized guidance based on your fitness level, ensure proper form, and help you create a well-rounded workout plan that aligns with your objectives.