fire-hydrant
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core to stabilize your torso and prevent rocking.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus medius
- gluteus minimus
- tensor fasciae latae
Secondary muscles
- obliques
- transverse abdominis
Target muscles
- glutes
- hips
- abs
How to perform
- 1
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine.
- 2
Engage your core to stabilize your torso and prevent rocking.
- 3
Keeping your knee bent at 90 degrees, slowly lift one leg out to the side, leading with the knee.
- 4
Lift until your thigh is parallel to the floor or as high as comfortable without shifting your hips or arching your back.
- 5
Hold briefly at the top, squeezing your glute.
- 6
Slowly lower the leg back to the starting position with control.
- 7
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
