What is Fire Hydrant?
The Fire Hydrant is an easy quadruped hip-abduction move that strengthens the glutes and improves hip stability. Performed on hands and knees, you lift the bent knee outward about 45 degrees while keeping hips level. It’s low-impact and suitable for beginners focusing on glute activation and mobility.
How to Do Fire Hydrant
- Get into quadruped: Begin on hands under shoulders and knees under hips with a neutral neck. Spread fingers and keep shoulders stacked to protect wrists and spine.
- Brace your core: Engage your core and keep hips level. Avoid arching the lower back to maintain a stable base before moving the leg.
- Lift bent knee: Keeping the knee bent about 90 degrees, lift your leg outward at roughly a 45-degree angle while resisting torso rotation.
- Squeeze at top: Hold briefly at the top and actively squeeze the glute for one to two seconds to maximize muscle activation and control.
- Lower with control: Slowly lower the knee back to start without dropping the hips. Reset your core and repeat for desired reps, then switch sides.
Muscle Groups
Glutes
Description
Start in a quadruped position, head neutral (Face the floor, hands under your shoulders, arms straight, knees under your hips)Keeping your knee bent, engage your glute, and lift your leg away from your body at about a 45 degree angle. Hips and shoulders should remain level.
Resist rotation, Squeeze at the top, and return to the start.
Repeat for repetitions and then switch sides.
Movement Group
Mobility
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Fire Hydrant?
Fire Hydrants target the glutes and hip abductors, improving hip stability, pelvic control, and glute activation. They support better squat and lunge mechanics and can aid injury prevention and mobility when done consistently.
What are common mistakes when doing Fire Hydrants?
Common errors include rotating or lifting the hips, arching the lower back, using momentum, and not engaging the core. Focus on controlled range, hip alignment, and a deliberate squeeze at the top.
How can I progress or modify the exercise?
Progress by adding ankle weights, resistance bands, or performing slow pulses at the top. Modify by reducing range of motion, holding a static isometric contraction, or performing glute bridges as an alternative.