Fire Hydrants
BWBodyweightStrength
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Fire Hydrants is a bodyweight strength exercise where you start on all fours and lift one bent leg out to the side, mimicking a fire hydrant motion, to target the glutes and improve hip stability. It primarily works the gluteus medius and minimus, with secondary engagement of the core and hip abductors. Ideal for beginners building lower body strength, enhancing hip mobility, or activating glutes before squats, no equipment is needed beyond a mat for comfort.
How to Perform Fire Hydrants
- 1Start on all fours on a mat, with hands directly under shoulders and knees under hips, core engaged and back neutral.
- 2Keep your right leg bent at 90 degrees, foot flexed, and knee aligned with hip.
- 3Exhale as you lift your right knee out to the side, opening your hip while keeping the rest of your body stable.
- 4Lift until your knee reaches hip height or slightly higher, squeezing your glute at the top.
- 5Inhale as you slowly lower your right knee back to the starting position without touching the ground.
- 6Complete 10-15 reps on the right side, then switch to the left side for the same number of reps.
- 7Key form tips: Maintain a flat back and avoid arching or rotating your hips; keep movement controlled to target glutes effectively. Common mistakes: swinging the leg with momentum or letting the torso twist.
