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Gymograph

Fire Hydrant

Level: BeginnerBodyweight
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Muscles worked

High load
Abductors and Glutes · Medius
Low load
Core

Primary muscles

AbductorsGlutes

Secondary muscles

Core

How to do it

Start on hands and knees with your spine steady. Keeping one knee bent, lift that thigh out to the side without twisting your pelvis, then return slowly. Repeat on the other side.

Form cues

  • Keep your pelvis level.
  • Lift your knee out to the side.
  • Avoid arching your back.

Safety

Talk to a professional before this exercise if you have any of the following:

HipKneeWristShoulderLower back

This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.