Glutes
Fire Hydrant
The Fire Hydrant is a strength exercise with no equipment for your glutes. Share of the load in the Zulta muscle model: gluteus medius 58%, gluteus maximus 29% and obliques 6%.
Also known as: hip fire hydrant
How to do it
- Start on all fours on a mat with hands under your shoulders and knees under your hips.
- Brace your core so your back stays flat and your weight is even on both hands.
- Keep one knee bent at 90 degrees and lift it out to the side.
- Raise the knee until the thigh is close to hip height without tilting the torso.
- Lower the knee under control to just above the mat and finish all reps before switching sides.
Tips
- Think about turning the knee out and up, like opening a door.
- Keep both hands pressing evenly into the mat.
Common mistakes
- Shifting the body weight onto the other side to lift the knee higher.
- Letting the lower back sag.
- Swinging the leg up fast.
Muscles worked by the Fire Hydrant
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
External rotation with the hip flexed recruits glute max strongly (Selkowitz 2013). Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.
Fire Hydrant alternatives
Different equipment
- Banded Fire Hydrant
- Clamshell
- Hip Abduction Machine (Leaning Forward)
- Band Hip Abduction Standing
- Cable Hip Abduction
- Multi Hip Abduction
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Fire Hydrant work?
Mainly the gluteus medius. The gluteus maximus assist.
Is the Fire Hydrant good for beginners?
Yes. The Fire Hydrant is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Fire Hydrant?
For example the Banded Fire Hydrant, Clamshell and Hip Abduction Machine (Leaning Forward). They train mostly the same muscles, some with different equipment.
How do you make the Fire Hydrant harder?
Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.
Sources
- Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
- Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.