What muscles does Fire Hydrants work?

The Fire Hydrants primarily targets the Hips, specifically the Glutes.

How often should I do Fire Hydrants?

For optimal results, include Fire Hydrants in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Fire Hydrants?

To perform Fire Hydrants, you will need body weight. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Fire Hydrants suitable for beginners?

Yes, beginners can perform Fire Hydrants with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Fire Hydrants at home?

Yes, Fire Hydrants can be performed at home with minimal equipment. Body Weight is typically accessible for home workouts.

Fire Hydrants

Learn how to do the Fire Hydrants with proper form, setup, and execution.

This body weight movement primarily targets hips, including glutes.

How to Perform Fire Hydrants

1
Get down on all fours with your hands flat and knees supporting your lower body.
2
Your knees should be underneath your hips and your wrists underneath your shoulders.
3
Engage your abs and take a breath.
4
Raise one knee out to the side as high as possible, squeezing your glutes at the top and exhale. Keep your knee bent at 90 degrees.
5
Slowly lower your knee back to the starting position and breathe in.
6
Once finished training one side, do the same number of reps with your other leg.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.