Fire Hydrant Hold Kick
The Fire Hydrant Hold Kick mainly works the hip abductors (outer thighs), with help from the glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Fire Hydrant Hold Kick Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
How to do the Fire Hydrant Hold Kick
Setup
Place a resistance band (mini-loop) just above your knees.
Begin in a quadruped position, on your hands and knees. Ensure your hands are directly under your shoulders and your knees are directly under your hips.
Keep your spine in a neutral, flat position by engaging your abdominal muscles.
Movement
Lift one leg out to the side while maintaining a 90-degree bend at the knee, mimicking a fire hydrant motion.
Once in the elevated hydrant position, extend your leg straight out, kicking against the resistance of the band.
Hold this extended position for a moment, focusing on squeezing your glute.
Bend the knee back to the hydrant position, then lower it back down to the starting position on the floor to complete one repetition.
Tips
Keep your hips square to the ground; avoid rotating your torso as you lift the leg to ensure the focus remains on the gluteus medius.
Perform all repetitions on one side before switching to the other.
Fire Hydrant Hold Kick FAQs
What muscles does the Fire Hydrant Hold Kick work?
The Fire Hydrant Hold Kick mainly works the hip abductors (outer thighs), with help from the glutes & hips and quads. The main muscles are the gluteus medius.
What equipment do you need for the Fire Hydrant Hold Kick?
None. The Fire Hydrant Hold Kick is a bodyweight exercise, so you can do it anywhere.
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