GLUTES · ISOLATION
Fire Hydrant
A quadruped hip-abduction exercise for the lateral glutes.
Primary musclesGlute medius
Secondary musclesCore, Glutes
EquipmentBodyweight
DifficultyBeginner · Hip Abduction
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Start on hands and knees with the trunk braced.
- Lift one knee outward while keeping the pelvis stable.
- Lower slowly and switch sides.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glute medius as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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