Hinges and bridges
Fire hydrant
- Kit
- No kit
- Works
- glute medius · glutes
- Also
- hip rotators · abs · shoulders
The fire hydrant is done on all fours: you lift one bent knee out to the side until it is about level with the hip, then lower it. It isolates the glute medius, the muscle on the side of the hip that keeps the pelvis level when you walk, run or stand on one leg. It needs no equipment and suits anyone building glutes or looking after hips and knees.
Form
How to do fire hydrant
- 1Start on all fours on a mat, hands under your shoulders and knees under your hips, back flat and neck long.
- 2Brace your stomach so your back stays level, and keep the working knee bent at a right angle.
- 3Lift that knee out to the side, breathing out, until your thigh is about level with your hip. Keep the foot in line with the knee.
- 4Hold for a moment, squeezing the side of the glute, then lower the knee back under the hip, breathing in.
- 5Repeat at a steady pace until the timer ends, then work the other side the same way.
Watch for
Common mistakes
Leaning the whole body away from the lifting leg to get the knee higher.
Fix: Keep both hands pressing evenly into the floor and lift only as high as you can without tipping.
The lower back sags or rounds as the leg moves.
Fix: Hold your stomach braced and imagine balancing a glass of water on your lower back.
Swinging the leg up quickly and dropping it.
Fix: Move slowly and pause at the top so the glute does the work instead of momentum.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.