Fire Hydrant
Hip, bodyweight, glutes
The fire hydrant lifts one bent knee out to the side from the hands and knees. It trains the side of the glutes, with the trunk keeping the body still. It suits anyone who wants stronger glutes and needs no equipment.
Setting up
- Kneel on the floor with the hands under the shoulders and the knees under the hips.
- Keep the back flat and look at the floor.
How to do a fire hydrant
- Brace the belly gently.
- Lift one knee out to the side, keeping the knee bent at 90 degrees.
- Stop when the thigh is about level with the hips.
- Lower the knee slowly.
- Finish the reps, then switch sides.
Breathing. Breathe out as you lift the knee and breathe in as you lower it.
Muscles worked
- Mainly
- Glutes
- Also
- Abdominals
Common mistakes
- Leaning the body away from the leg. The glute should do the lifting, so keep the weight even on both hands.
- Lifting higher than the hips allow. Past hip height the back twists, so stop where the hips stay level.
- Rushing the reps. Speed skips the muscle, so pause at the top.
Easier and harder
- Easier
- Clamshell
- Harder
- Band Fire Hydrant
Guide
Guide
Guide
Guide
