Fire Hydrant

A bodyweight hip abduction exercise performed on hands and knees, targeting the glutes and outer hip muscles.

Instructions

1. Start on your hands and knees on a mat, with hands under shoulders and knees under hips.
2. Keep your back neutral and core engaged throughout the movement.
3. Lift one knee out to the side, raising the thigh toward the ceiling while keeping the knee bent at 90 degrees.
4. Squeeze your glutes at the top of the movement.
5. Lower the knee back to the starting position with control.
6. Complete all reps on one side before switching to the other leg.

Tips

• Keep your hips level and avoid rotating your torso.
• The movement should come from hip abduction, not from rotating at the hip.
• Perform the exercise slowly with control for maximum glute activation.
• Add a resistance band around your thighs for increased difficulty.
• Maintain proper spinal alignment throughout all repetitions.
• Exhale as you lift the knee, inhale as you lower it.