The exercise fire hydrant primarily works the muscles Glutes and secondarily works the muscles .

Proper Position Kneel on a mat in a quadruped position, with your hands aligned under your shoulders and your knees under your hips. Slightly engage your core to stabilize your lower back. Keep your back straight and your gaze directed at the floor. Movement Lift one leg out to the side while keeping the knee bent at 90°. Slowly draw circles with your knee, rotating your hip joint. Perform 5 to 10 circles in one direction, then switch directions. Lower your leg to the floor and repeat the movement with the other leg. Breathing Inhale as you begin the circle. Exhale as you complete the circle. Tips Keep your arms firmly pressed into the mat to stabilize your upper body. Perform slow and controlled movements to avoid straining your hip joints. Focus on the range of motion without arching your lower back.

Proper Position Kneel on a mat in a quadruped position, with your hands aligned under your shoulders and your knees under your hips. Slightly engage your core to stabilize your lower back. Keep your back straight and your gaze directed at the floor. Movement Lift one leg out to the side while keeping the knee bent at 90°. Slowly draw circles with your knee, rotating your hip joint. Perform 5 to 10 circles in one direction, then switch directions. Lower your leg to the floor and repeat the movement with the other leg. Breathing Inhale as you begin the circle. Exhale as you complete the circle. Tips Keep your arms firmly pressed into the mat to stabilize your upper body. Perform slow and controlled movements to avoid straining your hip joints. Focus on the range of motion without arching your lower back.

The exercise variants are: hip abduction on the ground, hip abduction on floor with rubber band, low pulley hip abduction.

The equipment needed for the exercise fire hydrant is: Yoga mat, Without equipment.

Fire Hydrant - Exercise

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Instructions

Start on all fours with your hands under shoulders and knees under hips.
Engage your core and keep your back flat.
Lift one leg out to the side, keeping the knee bent at 90 degrees.
Raise until your thigh is parallel to the floor or as high as your range allows.
Pause briefly at the top, then lower the leg back to the starting position.
Repeat all reps on one side before switching to the other.

Technical Tips

Avoid rotating your torso during the movement.
Keep your hips level to isolate the glutes.
Control the motion; avoid using momentum.

Breathing Tips

Inhale while preparing to lift the leg.
Exhale during the lifting phase.
Inhale again as you return the leg to the ground.

Medical restrictions

Hip joint injuries
Lower back pain or instability
Knee inflammation or injury

The Fire Hydrant is a bodyweight lower-body exercise designed to activate and strengthen the glute muscles, particularly the gluteus medius. Often used in warm-up routines or as part of a lower-body workout, it helps improve hip stability, mobility, and muscle engagement. This exercise is performed on all fours, lifting one leg laterally in a controlled motion. The movement mimics a dog lifting its leg, which gives the exercise its popular name. It's an effective and low-impact option that requires no equipment, making it ideal for home workouts and beginners. The Fire Hydrant is especially useful for enhancing muscular balance around the hips, which can support better posture, reduce injury risk, and improve athletic performance. It also engages core muscles for stability throughout the movement. Whether incorporated into a strength training session, glute activation circuit, or rehabilitation program, the Fire Hydrant provides targeted benefits for anyone seeking to develop functional strength and control in the hip region.

What muscles do Fire Hydrants work?

Fire Hydrants primarily target the glutes, especially the gluteus medius, while also engaging the hip abductors and core muscles for stability.

Can I do Fire Hydrants every day?

Yes, Fire Hydrants can be performed daily, especially as a warm-up or mobility drill, but it's important to listen to your body and allow rest if soreness or fatigue occurs.

Are Fire Hydrants good for glute activation?

Yes, Fire Hydrants are highly effective for glute activation as they isolate the gluteus medius and encourage engagement before larger compound movements like squats or deadlifts.

Do Fire Hydrants help with hip mobility?

Fire Hydrants can improve hip mobility over time by training the hip through its abduction range in a controlled and supported manner.

Can I do Fire Hydrants without any equipment?

Yes, Fire Hydrants are a bodyweight exercise that requires no equipment, making them suitable for home workouts or travel routines.

Difficulty	Beginner
Focus	Isolation
Equipments	Yoga mat Without equipment
Sports	Callisthenics Fitness Pilates
Categories	Strengthening Warm-up Lower body Functional training

Fire hydrant