Exercise Guide
Fire Hydrant
From all fours, lifting one bent knee out to the side. Named for the obvious reason, and an effective way to reach the upper glute.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Start on all fours with your hands under your shoulders and knees under your hips.
- 2
Keeping the knee bent at 90 degrees, lift one leg out to the side.
- 3
Raise it until your thigh is roughly parallel to the floor without twisting your torso.
- 4
Lower under control and repeat, then switch sides.
Tips
- ★Keep your weight even across both hands - shifting away from the working side is how the range gets faked.
- ★Brace your core so your lower back stays flat rather than arching.