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All exercises

Fire hydrant

Beginner

Fire hydrant is a isolation bodyweight exercise for the glutes, also working the abductors and abs.

Trained one side at a time.

What it works

Primary muscle

Glutes

Also works

AbductorsAbs

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Start on your hands and knees with your hands under your shoulders and your knees under your hips.
  2. 2Keeping the knee bent at 90 degrees, lift one leg out to the side until the thigh is close to level with your hips.
  3. 3Keep your pelvis square and your weight centred; don't lean away or twist your lower back to get the leg higher.
  4. 4Pause and squeeze the side of your hip at the top.
  5. 5Lower the knee back under your hip with control, finish the set, then switch legs.

What to do instead

  • Side hip abductionBodyweight
  • Straight leg outer hip abductorBodyweight
  • Resistance band seated hip abductionResistance band
  • Lever seated hip abductionMachine
  • Donkey kickBodyweight

Harder variations

  • Side bridge hip abductionBodyweight
Logged today · 1 min restFire hydrant

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