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legs

Fire Hydrants

On all fours, you lift one bent knee out to the side, like a dog at a fire hydrant. Works the side of the hip.

beginnermat

Fire Hydrants, start position
START
Fire Hydrants, end position
END
BEFORE YOU START1
  1. Find a flat spot.
HOW TO DO IT

Get into position

  1. Kneel on all fours with your hands under your shoulders and your knees under your hips.
  2. Flatten your back and look at the floor.
  3. Tighten your stomach.

Check: Your hands are under your shoulders, your knees under your hips, and your back is flat and level.

Lift the knee out

  1. Keeping your right knee bent, lift it out to the side as high as possible without tilting.
  2. Hold for a second at the top.

Check: Your knee is out to the side, your hips are still level, and your supporting arm has not bent.

Lower slowly

  1. Lower the knee slowly back under your hip.

Check: The knee is back under your hip, ready for the next rep.

That is one rep. Do all the reps on one leg, then switch.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Fire Hydrants: muscles worked, front view
Fire Hydrants: muscles worked, back view

abductorsglutescore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES2
  • Tilting the trunk away to lift the knee higher. Fix: Keep your trunk still; lift only as high as that allows.
  • Swinging the leg. Fix: Lift slowly and hold.
SAFETY1
  • Add a loop band above the knees to make it harder.
RELATED EXERCISES

variants: donkey kicks, banded clams

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