Kneeling Single Kickback Fire Hydrant
Build a stronger booty & core! Combines two killer moves for maximum glute activation. Feel the burn!
The Kneeling Single Kickback Fire Hydrant mainly works the glutes & hips, hip abductors (outer thighs) and hip adductors (inner thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Single Kickback Fire Hydrant Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius); Hip Adductors
Secondary
Deep Core (transverse abdominis); Obliques; Abdominals (rectus abdominis)
Kneeling Single Kickback Fire Hydrant Variations and Alternatives
How to do the Kneeling Single Kickback Fire Hydrant
Warm Up: Make sure you warm up before starting the exercise.
Start Position: On your hands and knees in a tabletop position with your knees hip-width apart, palms flat on the floor, and back straight.
Core Engagement: Engage your core and keep it tight throughout the exercise.
Fire Hydrant Movement: Lift one knee out to the side, keeping the knee bent at a 90-degree angle, to the side. Your thigh should be parallel to the floor at the top of the movement.
Kickback Movement: Extend the same leg straight back, squeezing your glutes at the top of the movement.
Reverse Motion: Bend the knee, returning to the fire hydrant position.
Return: Lower your knee back to the starting position to complete one rep.
Repeat: Perform all repetitions on one side before switching to the other leg.
Movement Control: Maintain controlled movements, avoid using momentum, and maximize engagement of the target muscles. This will minimize the risk of injury.
Cool Down: Cool down afterward.
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Kneeling Single Kickback Fire Hydrant FAQs
What muscles does the Kneeling Single Kickback Fire Hydrant work?
The Kneeling Single Kickback Fire Hydrant mainly works the glutes & hips, hip abductors (outer thighs) and hip adductors (inner thighs), with help from the core. The main muscles are the gluteus maximus, gluteus medius and hip adductors.
What equipment do you need for the Kneeling Single Kickback Fire Hydrant?
None. The Kneeling Single Kickback Fire Hydrant is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Single Kickback Fire Hydrant go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Single Kickback Fire Hydrant variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Bear Kickback Plank, Back & Bent-Knee to Side-Kick and Bent-Leg Kickback.
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