How To Do Fire Hydrant

By: Chris Freytag, CPT

Chris Freytag demonstrating a Fire Hydrant


Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    What is the Fire Hydrant Exercise?

    The Fire Hydrant is a great lower body exercise that engages and tones your glutes. In addition to the toning of your glutes, this combination exercise often leaves the outer thigh more toned making it an excellent lower body workout.

    The butt and outer thighs is often an area where excess weight is located and many people find it difficult to shed. By learning how to do the Fire Hydrant you are getting a great way to sculpt and tone your butt region.

    This lower body workout engages especially the side of the glutes by use of the concentrated movement of your leg moving to the side of your body while you are on all fours. In addition to targeting your glutes, the Fire Hydrant makes you tighten your core and the hips making it an excellent workout if you are trying to tighten your tummy and extend your hip movement.

    Benefits of the Fire Hydrant Exercise

    The strengthening of the glutes during the Fire Hydrant also improves your hip stability. Many people have a limited hip range of motion, so the muscle movement in this exercise is an excellent way to open up the hip joints while also stabilizing the butt and core muscles.

    This makes this workout extremely beneficial to athletes who perform on multiple different ranges of motion and for any daily side-to-side movement one might encounter.

    Hip stability is crucial for maintaining balance, which helps simplify many other lower, upper, and core body workouts, and helps prevent future knee and ankle injuries.

    Here are the Steps to Performing Fire Hydrant:

    1) Begin on all fours.

    2) Using the outer thigh muscles and glutes lift one knee out and up keeping your knee bent at a 90-degree angle.  Lower your leg and repeat on the other side.

    Targets: glutes, quads, thighs

    (This will help us personalize your experience so that you can get the best advice possible from us!)
    Skip to content