Fire Hydrant
Hinge · glutes · beginner
Start
FinishHow to do it
On all fours with hands under shoulders and knees under hips, lift one bent knee out to the side as high as it goes without the torso tipping, then lower under control.
Muscles worked
Primary: glutes · Also works: core
Equipment
No equipment
Common mistakes
- Rolling the torso away to get the leg higher, which fakes range the hip never produced
- Letting the lower back sag toward the floor instead of holding a flat table-top position
- Swinging the leg up and letting it drop rather than controlling both directions
Variations
- Add a light band above the knees
- Pause two seconds at the top of each rep
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Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
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