Fire Hydrant
Target your glute medius and improve hip mobility with the fire hydrant. This effective bodyweight move builds lateral strength and core stability for a sculpted, functional lower body.
The Fire Hydrant mainly works the glutes & hips, with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Fire Hydrant Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
How to do the Fire Hydrant
Setup
Begin in a tabletop position with your hands directly under your shoulders and your knees directly under your hips on a sturdy floor or exercise mat. Maintain a neutral spine and engage your core throughout the movement.
Execution
While keeping your knee bent at a 90-degree angle, lift your leg out to the side away from your body's midline.
Ensure your pelvis remains stable and avoid rotating or shifting your torso to compensate for the movement; the motion should originate exclusively from the hip joint.
Raise your knee until it reaches a point of comfort, ideally near hip height, and pause momentarily.
With a controlled motion, lower your leg back to the starting position without letting the knee fully rest on the floor if you wish to maintain constant tension.
Complete the desired number of repetitions, then switch to the opposite side.
Fire Hydrant FAQs
What muscles does the Fire Hydrant work?
The Fire Hydrant mainly works the glutes & hips, with help from the core. The main muscles are the gluteus maximus.
What equipment do you need for the Fire Hydrant?
None. The Fire Hydrant is a bodyweight exercise, so you can do it anywhere.
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