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hip abduction
Fire Hydrant
Search GoogleFire Hydrant is a beginner hip abduction exercise using bodyweight. It primarily trains glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- glutes
- Secondary
- core
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning fire hydrant.
- — Choose a variation and range that let you keep complete control.
Execution
- — Lift the bent knee sideways while the trunk remains still.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the hip abduction.
- — Lift the bent knee sideways while the trunk remains still.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo fire hydrant
Regressions
- — Supported or reduced-range fire hydrant