Fire Hydrant

Technique

The fire hydrant is done on hands and knees, lifting one bent leg out to the side while the hips and torso stay still. It trains the gluteus medius and hip abductors without any equipment, making it a common glute activation exercise before squats or a light finisher at home.

Steps

1. Start on hands and knees with hands under shoulders and knees under hips
2. Brace your core so your back stays flat and level
3. Keeping the knee bent at 90 degrees, lift one leg out to the side until the thigh is about parallel to the floor
4. Pause briefly, then lower slowly and finish the reps before switching legs

Common mistakes

• Leaning the whole body away to lift the leg higher
• Rounding or arching the lower back during the lift

Variations

• Banded fire hydrant with a mini band above the knees
• Fire hydrant with a straight-leg kick

FAQ