Fire Hydrants
Strengthens glute medius for hip stability
Glutes & HipsBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: Side glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start on all fours
- Step 2: Keep knee bent and lift one leg out to the side
- Step 3: Squeeze glute at top
- Step 4: Lower without touching knee down
- Step 5: Switch sides
Coaching tips
Benefits
Strengthens glute medius for hip stability
Common mistakes
Rotating torso
Make it harder
Add ankle weights or band
Make it easier
Smaller lifts
Breathing
Exhale when lifting
Build a workout with this exercise
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Beginner · 4 sets × 15-20 each legGeneral 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.