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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Fire Hydrant
GlutesBeginner

Fire Hydrant

A quadruped exercise where you lift a bent leg out to the side. It trains the hip abductors and gluteus medius.

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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

Fire Hydrant movement

Main muscles working (thicker lines)

Starting position

Start on hands and knees with hands under shoulders and knees under hips.

  1. 1

    Keeping the knee bent, lift one leg out to the side as high as you can without shifting your weight.

  2. 2

    Pause briefly at the top.

  3. 3

    Lower the knee back under control.

  4. 4

    Complete all reps, then switch sides.

Breathing: Exhale as you lift, inhale as you lower.

Coaching tips

  • Keep the torso still

  • Lift from the hip

  • Slow and controlled

Common mistakes

  • Leaning away from the working leg

  • Rounding or arching the back

  • Using momentum

Safety notes

  • Only lift as high as you can with a stable torso.

Details

Body parts
Glutes · Hips
Equipment
Bodyweight
Movement
Isolation
Exercise type
Isolation
Training goals
General Fitness · Mobility · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • ClamshellBeginner→
  • Donkey KickBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.