Fire Hydrant
Get on all fours with your hands under your shoulders and knees under your hips, keeping a flat, neutral spine. Brace your core to stop your torso from rotating. Keeping your knee bent at ninety degrees, raise one leg out to the side until your thigh is roughly parallel to the floor, squeezing the outer glute at the top. Lower under control without letting your hips twist, complete your reps, then switch sides.
GLUTES · LOWER BODY
How it is executed
- Get on all fours with your hands under your shoulders and knees under your hips, keeping a flat, neutral spine.
- Brace your core to stop your torso from rotating.
- Keeping your knee bent at ninety degrees, raise one leg out to the side until your thigh is roughly parallel to the floor, squeezing the outer glute at the top.
- Lower under control without letting your hips twist, complete your reps, then switch sides.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus medius
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthHypertrophy
Variations and substitutions
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