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Fire Hydrant

Lifting a bent leg out to the side from all fours targets the side of the hip.

BeginnerBodyweight3 × 12–15 per side
Fire Hydrant demonstration thumbnail — How to do a Fire Hydrant Exercise | Physical Therapy | MedBridge
Glute mediusBodyweight

Fire Hydrant

Demo · Medbridge

Verified Fire Hydrant demonstration by Medbridge. Click to play.

How to do the Fire Hydrant

  1. 1Hips stay square
  2. 2Lift the knee out to the side
  3. 3Pause at the top
  4. 4Lower slowly

Benefits of the Fire Hydrant

  • Builds strength and size in the glute medius through a full, controlled range of motion
  • Also trains hip abductors as supporting movers
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services