Reps Only exercise

Fire Hydrant form, muscles worked, and workout tracking

The fire hydrant is a quadruped hip abduction exercise that lifts a bent knee out to the side, targeting the gluteus medius and upper gluteus maximus while the core keeps the spine and pelvis still. It is a staple bodyweight activation drill used before lower-body training and running because it strengthens the lateral hip muscles that keep the pelvis level and the knees tracking well, and it doubles as light hip-mobility work.

Fire Hydrant illustration

How to do Fire Hydrant

  1. 1Kneel on all fours with your hands under your shoulders, knees under your hips, and spine neutral.
  2. 2Brace your core and fix your gaze at the floor so your torso stays square throughout.
  3. 3Keeping the knee bent at ninety degrees, exhale and lift one leg straight out to the side like a dog at a fire hydrant.
  4. 4Raise the knee toward hip height without leaning your torso away or shifting weight onto the opposite arm.
  5. 5Inhale as you lower the knee back down slowly without resting it, and complete all reps before switching sides.

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Track Fire Hydrant in Plates

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