Fire Hydrant
Equipment: BodyWeight
Primary muscle: Gluteus Maximus
Category: compound
Movement: push
Hamstring
Upper
Front
How to Perform Fire Hydrant
The fire hydrant is a bodyweight isolation exercise that targets the glutes, particularly the hip abductors, while also engaging the core for pelvic stability. Performed from a quadruped position with hands under shoulders and knees under hips, the movement involves lifting one leg out to the side while keeping the knee bent and the torso stable. Controlled range of motion and minimal hip rotation help maximize glute activation and improve hip strength and mobility.