Fire Hydrant Kick
The Fire Hydrant Kick mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Fire Hydrant Kick Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Deep Core (transverse abdominis)
How to do the Fire Hydrant Kick
Setup
Start in a tabletop position on a yoga mat, with your hands directly under your shoulders and your knees directly under your hips.
Keep your spine neutral and engage your core muscles to stabilize your torso.
Movement
Keeping your knee bent at approximately a 90-degree angle, lift one leg out to the side, away from the midline of your body.
Aim to raise your knee as high as comfortable while keeping your hips square to the floor.
Avoid leaning or shifting your weight onto the supporting side.
Squeeze your glute at the top of the movement for a brief pause.
Lower the leg back down with a controlled motion to the starting position without letting the knee fully rest on the floor if performing continuous reps.
Fire Hydrant Kick FAQs
What muscles does the Fire Hydrant Kick work?
The Fire Hydrant Kick mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. The main muscles are the gluteus medius.
What equipment do you need for the Fire Hydrant Kick?
None. The Fire Hydrant Kick is a bodyweight exercise, so you can do it anywhere.
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