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Fire Hydrant
Bodyweight quadruped hip abduction that targets gluteus medius and minimus to build hip stability and glute strength; ideal for warm-ups and accessory work in lower body routines.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Glutes, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
7/10TFL
Glutes
5/10Glute Max
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself on all fours on a mat with hands under shoulders and knees under hips, maintaining a neutral spine.
- Engage your core by drawing belly button toward spine.
- Bend knee at 90 degrees and lift one leg out to side, leading with knee.
- Keep hips level and square to floor without rotating torso.
- Squeeze glutes at top and hold briefly.
- Lower leg with control without touching knee to mat.
- Switch sides after completing reps on one leg.
Coaching Tips
Form Cues
- Hips stay square
- Lead with knee, not heel
- Squeeze glutes at top
- Core tight, back flat
- No torso twist
Breathing
Exhale as you lift the leg and inhale as you lower it, while bracing core throughout.
Tempo
2-1-2
Range of Motion
Lift knee until thigh is parallel to floor or hip height, ensuring pelvis remains stable without hiking or rotating.
Safety
Safety Notes
- Avoid if acute knee or wrist pain; use padding
- Do not arch back or rotate pelvis
- Warm up hips before starting
- Stop if you feel lower back strain
Spotting
Spotting not required; self-supported bodyweight exercise; use wall for balance in standing variation if needed.
Common Mistakes
- Arching lower back
- Rotating hips or shoulders
- Using momentum instead of control
- Letting knee rest between reps
- Shifting weight to one side
When to Avoid
- Acute hip or knee injuries
- Wrist strain or carpal tunnel
- Lower back pain with poor core control
Flexibility Needed
- Adequate hip abduction range
- Shoulder and wrist flexion for quadruped hold
Build Up First
- Mastery of neutral spine in quadruped position
- Basic hip mobility without compensation
Also known as
Quadruped Hip Abduction, Dog Hydrant, Side Leg Raise Quadruped
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