# Fire Hydrant

URL: https://heatsy.app/ex/fire-hydrant

Also known as: Quadruped Hip Abduction, Fire Hydrants, Hydrant, Fire Hydrant Raise, Bodyweight Fire Hydrant

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Medius, Gluteus Minimus
- Helps: Gluteus Maximus, Tensor Fasciae Latae, Piriformis
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Technique

1. Get on hands and knees with hands under the shoulders and knees under the hips.
2. Brace the abs and keep the back flat.
3. Lift one knee out to the side, keeping it bent at 90 degrees.
4. 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.

## Alternatives

- [Banded Fire Hydrant](https://heatsy.app/ex/banded-fire-hydrant)
- [Clamshell](https://heatsy.app/ex/clamshell)