Fire Hydrant
GlutesIsolationLegsBodyweightBeginner
Quadruped hip abduction with the knee bent. Isolates the gluteus medius by opening the leg out to the side, just like its name suggests.
How to perform
- 1.Get on all fours with hands under shoulders and knees under hips.
- 2.Keep the knee bent at 90 degrees.
- 3.Open the leg out to the side, away from the midline.
- 4.Lift until the gluteus medius contracts.
- 5.Lower under control without fully resting the knee.
Common mistakes
- ●Rotating the torso to gain range
- ●Tilting the pelvis to one side
- ●Using momentum to open
- ●Arching the lower back
Proper technique
Keep the core braced and pelvis level. The leg opens through the gluteus medius, without torso compensation. Control the lowering.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus medius
Secondary
- Gluteus maximus
- Tensor fasciae latae