Fire Hydrant
On all fours, you lift one bent knee out to the side to train the gluteus medius and the hip's outward rotators. It needs no equipment, and a mini band above the knees adds load. Choose it as a glute warm-up or a home finisher beside the quadruped hip extension.
Updated
Primary muscles: Glutes, Abductors. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Equipment
How to do it
- Kneel on all fours with the hands under the shoulders and the knees under the hips.
- Brace the core and set a neutral spine from head to tailbone.
- Keep the working knee bent at 90 degrees and the shin level with the floor as the knee rises.
- Lift that knee out to the side as far as the pelvis stays level, usually about 45 degrees.
- Pause for one count at the top.
- Lower the knee under control without touching the floor, and finish all reps before switching sides.
Watch for
- Shifting the weight onto the support side or leaning the torso away.
- Lower back arching or twisting as the knee rises.
- Kicking the foot back instead of lifting the knee sideways.
Breathing
Exhale as you lift, inhale as you lower.
Tip
For circles, trace slow circles with the knee at the top, 5 each way. A mini band above the knees makes it harder; log an ankle weight as added weight.
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