Fire Hydrant
The fire hydrant is a bodyweight glute exercise performed on all fours that targets the glute medius and outer glutes through a lateral hip abduction movement. It is widely used for glute activation, hip mobility, and rehabilitation purposes.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keep your right knee bent at 90 degrees and lift it out to the side.
- Raise your knee as high as your hip level while keeping your back flat.
- Pause at the top, squeezing your outer glute.
- Slowly lower your knee back to the starting position.
- Complete the desired repetitions before switching sides.
Form cues
- Keep your hands directly under your shoulders and knees under your hips.
- Brace your core to keep your spine steady.
- Lift your leg out to the side while keeping the knee bent at a 90-degree angle.
- Pause briefly at the top and squeeze your outer glute.
- Lower the leg with control back to the starting position.
Breathing: Inhale as you lower your leg, and exhale as you lift your knee out to the side.
Common mistakes
- Rotating your torso to lift the leg higher, which reduces work on the target muscle and strains the lower back.
- Rushing through the movement using momentum instead of muscle control.
- Dropping your head and rounding your upper back, which breaks your neutral spine alignment.
Muscles worked
Primary: glutes. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps per side, rest 60 seconds
Lose weight
3 sets x 15-20 reps per side, rest 45 seconds
Build muscle
3 sets x 10-15 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel hip or lower back discomfort, reduce your range of motion or pause the exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles do fire hydrants work?
Fire hydrants primarily target the gluteus medius and outer glutes, with secondary engagement from the hip flexors and core.
Why do I feel this in my lower back?
If you rotate your spine to lift your leg higher, your lower back takes over. Keep your torso completely still and only lift as high as your hip mobility allows.
How often can I do fire hydrants?
You can perform them 2 to 3 times a week as part of your lower body warm-up or glute strengthening routine.