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how to do fire hydrants

Fire hydrants lift one bent leg out to the side from hands and knees, working the smaller glute muscles on the side of your hip that help keep your pelvis level when you walk or stand on one leg. They pair naturally with donkey kicks, which lift straight back instead. They suit beginners and anyone whose knees tend to drift inward during squats or lunges. The honest limitation is that range is small, and the torso often leans away to fake a bigger lift.

▶ watch fire hydrants on the dedicated video page

primary musclesglutes
also worksabductors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Begin on the floor in an all-fours position with your hands directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged.
  2. Keeping your knee bent at a 90-degree angle, lift your right leg out to the side until your thigh is parallel to the floor. Keep your hips level and avoid rotating your torso.
  3. Hold the position for a moment, then lower your right leg back to the starting position with control.
  4. Repeat the movement for the desired number of repetitions, then switch to your left leg and repeat.

how much: Start with 3 sets of 8–10 reps per side, and add a one-second hold at the top before adding reps.

form tips from the wandelbar coaches

  • Keep your weight evenly balanced across both hands and the supporting knee.
  • Lift the knee out to the side while your ankle stays level with it.
  • Think of turning your knee toward the wall beside you, not up toward the ceiling.

common mistakes

  • Leaning your torso away from the lifting leg — keep your shoulders square and accept a smaller lift.
  • Letting the foot rise higher than the knee — keep your shin parallel to the floor.
  • Dropping the leg quickly between reps — lower it in two counts and hover above the floor.

make it easier or harder

easier
Do a smaller lift, raising the knee only a few inches while keeping the hips level.
harder
Extend the leg straight out to the side at the top before bending it back in.
fire hydrants: on all fours, one bent knee lifted out to the side
fire hydrants — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats donkey kicks: on all fours, one bent leg lifted with heel toward ceiling donkey kicks

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