GlutesBeginner
Fire Hydrant
A quadruped exercise where you lift a bent leg out to the side. It trains the hip abductors and gluteus medius.
Primary muscles
- Gluteus Medius
- Hip Abductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 12–20 per side
- Rest
- 30–45s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.