Fire Hydrant
The Fire Hydrant primarily works the Gluteus Medius, Gluteus Minimus, with secondary activation of the Tensor Fasciae Latae and stabilizer support from the Rectus Abdominis. It is a bodyweight isolation exercise at beginner difficulty.
On hands and knees, raise one knee out to the side.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Medius, Gluteus Minimus |
| Secondary | Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
- Primary Muscle Gluteus Minimus (glutes)
Secondary Muscles
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Position body with proper alignment. Execution: Contract target muscles to move through full range of flexion. Return to starting position under control. Repeat. Comments: Perform equal reps on each side.
Alternative Exercises
Get this data via the REST API or MCP Server.