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Fire Hydrant

  • force pull
  • level intermediate
  • category lower body
  • movement compound


  • Position your body on all fours, palms flat on the floor directly under shoulders and shoulder-width apart with elbows locked. Knees are directly under hips and hip-width apart. Contract your core.
  • Abduct the knee of one leg laterally, at a 90 degree angle to your torso, as high as you can bring it.
  • Return the leg to the starting position.

Tips and Tricks

You can abduct the knee at a 45 degree angle to your torso as a variation.

Utilize a resistance band placed under the knee-cap to add resistance to the exercise.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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