Dumbbell Kickback to Fire Hydrant
Combines kickback and abduction for glute activation
LegsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: On all fours with dumbbell behind knee
- Step 2: Extend leg straight back
- Step 3: From extension, open leg to side
- Step 4: Return to start
- Step 5: Switch legs
Equipment
- Dumbbell optional
Coaching tips
Benefits
Combines kickback and abduction for glute activation
Common mistakes
Arching lower back
Make it harder
Add ankle weights
Make it easier
Bodyweight version
Breathing
Exhale on movement, inhale return
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.