Fire Hydrant
Also known as: Quadruped Hip Abduction, Fire Hydrants, Hydrant, Fire Hydrant Raise, Bodyweight Fire Hydrant
Body region
Muscles
Main
Helps
Holds
Technique
- Get on hands and knees with hands under the shoulders and knees under the hips.
- Brace the abs and keep the back flat.
- Lift one knee out to the side, keeping it bent at 90 degrees.
- Pause at the top, then lower slowly and repeat before switching legs.
Cues
- Keep the hips level and avoid tilting the torso.
- Lift only as high as you can with a stable pelvis.
- Go slowly rather than for speed.
Common mistakes
- Rolling the torso to lift the knee higher.
- Using momentum.
- Letting the lower back sag.