Fire Hydrant

A bodyweight glute exercise performed on hands and knees: one knee is lifted out to the side, like a dog at a fire hydrant, while the hips and spine stay square to the floor. It targets the gluteus medius and the other hip abductors with no equipment.

How to do it

1. Set up on hands and knees with the hands under the shoulders, the knees under the hips and the back flat.
2. Brace the trunk so the hips stay level and square to the floor.
3. Keeping the knee bent at about 90 degrees, lift one knee out to the side until the thigh is roughly parallel to the floor.
4. Pause briefly at the top without rotating the pelvis or leaning away from the working side.
5. Lower the knee back to the starting position under control.
6. Complete the repetitions on one side, then switch legs.

Tips

• Move only at the hip; if the lower back twists or the torso tips, the range is too big.
• Keep the knee bent at the same angle for the whole set.
• Press the supporting hand and knee into the floor so the standing side does not sag.

Muscles

Primary: Abductors, Glutes (medius)

Secondary: Glutes (max), Transverse abdominis