Strength Training
Fire Hydrant
The fire hydrant is a hands-and-knees exercise that trains your glutes and outer hips by lifting one bent leg sideways while keeping your torso steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Get on all fours with your hands under your shoulders and knees under your hips.
- Lift one knee out to the side to a comfortable height, keeping it bent about 90 degrees.
- Lower your knee back beneath your hip to finish the repetition.
Form cues
- Keep your belt line facing the floor.
- Press evenly through both palms.
- Exhale as your knee rises.
Common mistakes
- Arching your lower backGently tighten your stomach to keep your lower back in its starting position.
- Swinging through the repetitionPause briefly at the top before taking two seconds to lower your leg.
- Shrugging your shouldersKeep your neck long with your shoulders away from your ears.
Safety
Forcing the knee higher than your hip allows can strain your hip or lower back. Supporting your weight on all fours can also irritate sensitive wrists or knees.
- Use padding beneath your knees on hard floors.
- Spread your fingers to distribute pressure across your hands.
- End the set when fatigue prevents you from keeping your torso steady.
If you have ongoing hip, back, wrist, or knee pain, ask a physiotherapist about a comfortable alternative.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 30 sec
Complete your repetitions on one side before switching to the other.