Fire Hydrant
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Glutes
Hip Mobility
Stability
Activation
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Bodyweight
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All Levels
Overview
The Fire Hydrant is a foundational glute activation exercise that targets the outer hip and deep glute muscles. Performed from a quadruped position, this movement challenges hip stability and strengthens the abductors, which are key for joint alignment, athletic performance, and injury prevention.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
Tensor fasciae latae (TFL)
Obliques and transverse abdominis (for trunk stability)
STEP-BY-STEP INSTRUCTIONS
Begin in a quadruped position (on hands and knees) with your shoulders stacked over wrists and hips over knees.
Engage your core to stabilize your spine.
Keeping a 90-degree bend in your working leg, lift the knee laterally (out to the side) until it reaches hip height or your max range.
Keep the pelvis square and avoid leaning or twisting through your torso.
Pause briefly at the top of the lift.
Lower the knee back to the start position with control.
Repeat for the prescribed number of reps, then switch sides.
Benefits
Activates underused gluteal muscles
Improves hip mobility and pelvic control
Prepares the body for heavier compound lifts
Helps correct lower-body movement dysfunctions
COACHING CUES
Keep your core tight so your belly doesn’t sag
Lift through the glute, not momentum
Hips stay level-don’t rotate or lean
Controlled up, even more controlled down
Notes
The Fire Hydrant is a staple movement to wake up your glutes, strengthen hip abductors, and lay the foundation for better balance, control, and power. Whether you’re warming up or rehabbing, this is a go-to for glute-focused training.