About this exercise
The kneeling fire hydrant targets the glutes and hip abductors, helping to strengthen and shape the hips while improving hip mobility and stability. It is performed on all fours, lifting one bent leg out to the side.
Fire hydrant
Step by step instructions, muscle activation and variants for the Fire hydrant.
EasyGlutes
How to Perform
- Start on all fours with your hands under your shoulders and knees under your hips
- Keep your back flat and your core engaged
- Keeping your knee bent at 90 degrees, lift one leg out to the side
- Raise the leg until your thigh is roughly parallel to the floor
- Pause briefly at the top and squeeze your glute
- Lower the leg back down with control
- Complete all reps on one side, then switch legs
Muscle Activation
Primary
Glutes
Secondary
Hamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Fire hydrant
The Fire hydrant is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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