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Fire Hydrants

Fire Hydrants
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type

Bodyweight exercise 

Gym Gear

Resistance bands

Fitness Level




Power Move 

Hip abduction 

Target Muscles: Gluteus Maximus

Fire Hydrants Overview

The fire hydrants specifically target your glutes and sides. If you want to give a perfect definition to your glutes, practicing fire hydrants is the best. This easy exercise can be performed anytime and anywhere, but It's critical to master the technique before attempting this exercise.

This is a bodyweight exercise, but you can practice with resistance bands if you want to add any resistance to it. The exercise will strengthen your glutes, improve your hip mobility, strengthen your lower back and reduce the risk of injuries.

How to Do It

  1. Start with a tabletop position.
  2. Keep your hands directly below the shoulders and knees directly below the hips. You should not lock your elbows here.
  3. Engage your core and glutes, and while breathing, lift one leg and move your knee sideways and away from your body until it forms an angle of 45 degrees.
  4. Keeping your knees bent the entire time, slowly lower your leg and return to starting position.
  5. Repeat for the desired number of reps and then switch to the other leg.
  6. If you are using a resistance band, place it on your thighs and do the same.

Fire Hydrants Tips

  1. Engage your core throughout the exercise.
  2. Avoid using resistance bands if you are new to exercise.

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