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Fire Hydrants 7s · no sound

Fire Hydrants

Quadruped hip abduction that lifts a bent knee out to the side without rotating the pelvis.

Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Movement
Hip Abduction
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How to do it

  1. Start on all fours with the hands under the shoulders and the knees under the hips.
  2. Brace the trunk so the back stays flat and the pelvis stays level.
  3. Keep one knee bent at about 90 degrees and lift that knee out to the side.
  4. Stop before the hips rotate or the supporting knee slides inward.
  5. Pause at the top, then lower the knee back under the hip.
  6. Finish the set on one side before switching legs.

Common mistakes

  • Twisting the pelvis so the lower back, not the hip, creates the height.
  • Kicking the thigh backward instead of abducting it out to the side.
  • Letting the supporting elbow or knee collapse as the working hip opens.
  • Chasing a high range that dumps the trunk toward the floor.

Muscles worked

Primary
Glutes
Secondary
Abs

Same movement, other equipment

Band Hip Abduction Beginner Band Hip Abduction Glutes Resistance band Banded Clamshell Beginner Banded Clamshell Glutes Resistance band Machine Hip Abduction Beginner Machine Hip Abduction Glutes Machine Standing Cable Hip Abduction Beginner Standing Cable Hip Abduction Glutes Cable Machine

Similar exercises

90/90 Hip Switches Beginner 90/90 Hip Switches Glutes Bodyweight B-Stance Hip Thrust Intermediate B-Stance Hip Thrust Glutes Bodyweight Bodyweight Alternating Lateral Lunge Intermediate Bodyweight Alternating Lateral Lunge Glutes Bodyweight Bodyweight Alternating Reverse Lunges Intermediate Bodyweight Alternating Reverse Lunges Glutes Bodyweight Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight

Good to know

What muscles does the Fire Hydrants work?
Mainly the glutes. It also works the abs.
What equipment do you need for the Fire Hydrants?
None. It is a bodyweight exercise.
Is the Fire Hydrants good for beginners?
GymVim rates it beginner.

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