GLUTES · ISOLATION
Fire Hydrant
A quadruped hip-abduction exercise for the lateral glutes.
Primary musclesGlute medius
Secondary musclesCore, Glutes
EquipmentBodyweight
DifficultyBeginner · Hip Abduction
How to perform
- Start on hands and knees with the trunk braced.
- Lift one knee outward while keeping the pelvis stable.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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