Fire Hydrants
Complete guide to Fire Hydrants. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Fire Hydrants
Get down on all fours with your hands flat and knees supporting your lower body.
Your knees should be underneath your hips and your wrists underneath your shoulders.
Engage your abs and take a breath.
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.
Slowly lower your knee back to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |