Fire Hydrant tutorial
The fire hydrant is an all-fours exercise for the side glutes. These muscles help stabilise your hips and knees when you walk, run and squat.
How to perform
- Get on all fours with hands under shoulders and knees under hips.
- Brace your abs lightly and keep your back flat.
- Keeping the knee bent, lift your right leg out to the side.
- Lift only as high as you can without tilting your hips, and pause briefly.
- Lower slowly; finish your reps, then switch sides.
Breathing: Exhale as you lift the leg and inhale as you lower it.
Key tips
- Move slowly and pause for a second at the top.
- Loop a mini band above your knees to make it harder.
- Spread your weight across both hands and the other knee.
Common mistakes
- Tilting the hips and body to the opposite side.
- Letting the lower back sag.
- Swinging the leg quickly.
Safety: Use a mat if your knees are uncomfortable. If your hip or back hurts, reduce the range and see a doctor if the pain persists.
GlutesPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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