Fire Hydrate 1
Fire hydrate 1 is a bodyweight glute and hip abductor exercise that combines the fire hydrant with a leg extension at the top. This addition engages the glutes and hamstrings through a greater range of motion, increasing the difficulty and muscle activation compared to the standard fire hydrant.
How to do it
- Begin on all fours with a neutral spine and core engaged.
- Lift one bent leg out to the side in the fire hydrant position.
- From the raised position, extend the leg straight outward.
- Return the leg to the bent raised position, then lower back to the starting position.
- Repeat for the desired reps before switching sides.
Form cues
- Keep your spine neutral and core braced throughout the movement.
- Lift your bent leg out to the side smoothly without tilting your torso.
- Extend the leg straight outward with control at the top.
- Return the leg to the bent position before lowering it down.
Breathing: Exhale as you lift and extend the leg, and inhale as you return to the starting position on all fours.
Common mistakes
- Rotating your torso excessively to lift the leg higher, which reduces glute activation and strains the lower back.
- Rushing the extension phase, which uses momentum instead of muscle control.
- Dropping the knee below hip level before starting the leg extension, which lessens the challenge on the target muscles.
Muscles worked
Primary: glutes. Secondary: adductors, abs.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps per side, rest 60 seconds
Lose weight
3 sets x 12-15 reps per side, rest 45 seconds
Build muscle
3-4 sets x 10-12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp hip or lower back pain, ease off and choose a gentler option.
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 should I do if I feel this in my lower back?
Lower back discomfort usually means your core is relaxed or your torso is rotating. Tighten your stomach and focus on a smaller range of motion.
How many times a week can I do fire hydrate 1?
You can safely include this exercise 2 to 3 times a week as part of your lower body or home workout routine.
Do I need any equipment for this exercise?
No equipment is needed. This movement relies entirely on your body weight to challenge your glutes and hips.