Gluteus medius and minimusHomeGymNo equipment
Fire Hydrant
Works your glutes with help from core.
Get your starting weight
A few questions, about a minute. No account needed.
How to do it
- 1Start on hands and knees, hands under your shoulders and knees under your hips.
- 2Keep the knee bent at 90 degrees.
- 3Lift one knee out to the side until the thigh is about level with your hip.
- 4Lower slowly. Finish all reps, then switch sides. Add a band above the knees to make it harder.
Muscles worked
GlutesCore
Get it right
- Hips stay level
- Back flat, core braced
- Pause at the top
Avoid this
- Tipping the body to the side
- Arching the lower back
- Rushing