Weighted Fire Hydrant
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Glute Activation
Warm-Up
Accessory Work
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Lightweight Plate
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Intermediate
Overview
The Weighted Fire Hydrant is a glute-focused movement that builds lateral hip strength and stability. Adding a small plate on the working leg increases resistance and proprioceptive demand, making this an ideal exercise for sculpting the glutes and improving hip control.
Muscles Worked
PRIMARY:
Gluteus medius
SECONDARY:
Gluteus maximus
Obliques
Hip external rotators
Transverse abdominis
STEP-BY-STEP INSTRUCTIONS
Begin in a quadruped position with hands under shoulders and knees under hips.
Place a lightweight plate on the outside of your top leg (just above the knee).
Brace your core and keep your back flat throughout the movement.
Keeping your knee bent at 90 degrees, lift the working leg laterally.
Pause briefly at the top, ensuring the plate stays stable, then lower under control.
Complete all reps on one side before switching.
Benefits
Strengthens lateral glute muscles
Improves hip stability and control
Targets small stabilizers often missed in compound lifts
Enhances mind-muscle connection for glute activation
COACHING CUES
Don’t twist your torso, keep shoulders square to the floor
Lift with your hip, not your back
Control the movement both up and down
Keep the plate balanced so it doesn’t slide
Notes
Weighted Fire Hydrants are a powerful tool for isolating and strengthening the glutes, particularly the gluteus medius. With added weight, the movement challenges control and stability-key for improving performance and reducing injury risk.