Demo & instructions
Fire Hydrant
Also known as: Quadruped Hip Abduction, Kneeling Hip Abduction
Instructions
On hands and knees, you lift one bent knee out to the side while the rest of your body stays still. A simple way to work the outer hip and side glutes with no equipment.
- Movement
- Hip abduction
- Type
- Isolation
- Level
- Beginner
- Typical range
- 10–25 reps
Setup
- 1Kneel on all fours with hands under your shoulders and knees under your hips.
- 2Keep your back flat and gently brace your midsection.
Execution
- 1Keeping the knee bent to ninety degrees, lift one leg out to the side.
- 2Raise it as high as you can without your hips or torso tilting.
- 3Pause for a moment at the top.
- 4
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
