glutes beginnerAI Tracked

Fire Hydrant

The fire hydrant looks like a simple exercise — and it is. But it targets the gluteus medius (your side glute), which is one of the most neglected muscles in fitness. A weak glute med is the root cause of knee cave during squats, IT band syndrome in runners, and hip instability. If your knees collapse inward during squats, fire hydrants should be in your warm-up.

How to Do Fire Hydrant: Step by Step

  1. Start on all fours — hands under shoulders, knees under hips
  2. Keep your core tight and back flat
  3. Lift one knee out to the side, keeping the 90-degree bend
  4. Lift until your thigh is parallel to the floor (or as high as you can)
  5. Lower with control — don't just drop back down

Common Mistakes to Avoid

  • Rotating your torso to get the leg higher — keep your hips square
  • Arching your lower back — brace your core throughout
  • Moving too fast — slow and controlled activates the glute med more

Muscles Worked

glutes
Equipment No equipment needed
Tracking Count reps

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