Fire Hydrant
- Beginner
- Home
The fire hydrant starts on all fours with a flat back, then lifts one bent knee out to the side and back down. The sideways lift isolates the glutes on the working leg without help from the other side. Beginners use it at home as a warmup, a main set or a finisher, for reps on each leg.
- Muscles
- Glutes
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Start on all fours with a flat back.
- Keep your knee bent and lift one leg out to the side.
- Pause at the top without tilting your hips.
- Lower with control, finish the set, then switch legs.
Form cues
- Keep your supporting arm stacked under your shoulder.
- Exhale as you lift your knee out to the side.
- Press your standing hand into the floor for balance.
Common mistakes
- Hips rotate open to swing the leg higher. Keep your hips square to the floor.
- Lower back arches to gain more height. Brace your core and stop at hip height.
- Leg swings up using momentum. Lift and lower the knee slowly with control.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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