CALISTHENICSHips Bodyweight
How to Do Fire Hydrant
On hands and knees, neutral spine. Keep knee bent at 90°. Lift one leg out to the side to hip height — like a dog at a fire hydrant. Lower with control. Targets outer glute without loading the spine.
Step-by-Step Form Guide
Follow these cues for correct Fire Hydrant form
1
Setup
On hands and knees, neutral spine
2
Movement
Keep knee bent at 90°. Lift one leg out to the side to hip height — like a dog at a fire hydrant. Lower with control
3
Lockout
Targets outer glute without loading the spine
Coaching Cues
✓Neutral spine — no arching, no rounding at the lower back
✓Lift the leg to hip height only — going higher recruits the hip flexor, not the glute
✓Move slowly: 2 seconds up, 1 second hold, 2 seconds down
Muscles Worked
Primary: Hips
Track Your Fire Hydrant Progress
Log sets, track PRs, and see your strength improve. Free, no account required to start.
Try Fire Hydrant in FormPulse →