How to Do Fire Hydrant

Learn how to do the Fire Hydrant with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

glutes, outer thighs

How to do it: step by step

1. Start on all fours with hands under shoulders and knees under hips.
2. Brace your core and keep your back flat.
3. Keeping your right knee bent, lift your right leg out to the side.
4. Raise it until your thigh is parallel to the floor.
5. Pause briefly at the top.
6. Lower with control, then repeat before switching sides.

Tips

• Keep your hips square to the floor; do not roll your torso.
• Great paired with donkey kicks for a full glute set.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Fire Hydrant work?

The Fire Hydrant mainly works the glutes, outer thighs.

How many reps of the Fire Hydrant should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

Is the Fire Hydrant good for beginners?

Yes. The Fire Hydrant is beginner friendly, so start with light effort and focus on form before adding reps.