hip focus
Fire Hydrant
Strengthens glutes and abductors.
Key cue: Lift the knee out to the side without tipping your hips.
Area
hip
Level
intermediate
Volume
3 × 12/side
Goal
fitness
How to do it
- 1Start on your hands and knees with your hands under your shoulders and your knees under your hips. Brace your tummy gently.
- 2Keeping the knee bent, lift one knee out to the side to about hip height.
- 3Keep your hips and shoulders level and don't rotate your body.
- 4Lower slowly with control. Do 12 reps, then swap sides.
Easier and harder versions
- Easier
- Practise the Clamshell lying on your side first, or lift the knee only a short way.
- Harder
- Hold the lifted knee for 3 seconds, or add a light ankle weight.
Helps with
Commonly used for:
Lateral hip strengthHip mobilityGlute activation
Read more
Benefits
- Builds hip strength
- Improves single-leg stability
- Warms up glutes
Muscles worked
Strengthening. Strengthens your glute medius, glute maximus and core.
Glute mediusGlute maximusCore
Form tips
- Imagine a tray of water balanced on your lower back.
- Lift only as far as your hips stay square.
Common mistakes
- Rotating your body or tipping your pelvis to lift higher.
- Letting your back sag.
When to avoid or modify
- Lower back pain as you lift: lift less, or skip it
- Wrist pain on all fours: rest on your forearms
- Pinching at the front of the hip: stop
- Recent hip surgery, unless your surgeon has cleared it
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder