From a hands-and-knees position, lift the bent knee out to the side in a hip-abduction motion to work the glute muscles. Perform the movement with control to emphasize the gluteus medius and surrounding hip stabilizers.
How to do the Fire Hydrants#
- Start on all fours with your shoulders over your wrists and hips over your knees, keeping a neutral spine.
- Brace your core and keep your pelvis level throughout the movement.
- Bend the working knee and lift it outward to the side until your thigh is roughly parallel to the floor.
- Pause briefly at the top while squeezing the glute on the lifted side.
- Lower the knee slowly back to the starting position with control and repeat for the prescribed reps.
Muscles worked#
Common mistakes#
- Rotating or tilting the pelvis toward the lifted leg.
- Arching the lower back when lifting the knee.
- Using momentum instead of a slow, controlled lift.
- Letting the shoulders collapse or the chest drop during the set.
