Menu
Sign out

Fire Hydrant

A mobility exercise that involves lifting the leg to the side while on hands and knees to improve hip mobility and strengthen the gluteus medius muscles.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Beginner

Technique

Start on hands and knees, lift one leg to the side while keeping the knee bent, then return to starting position and repeat with the opposite leg.

Starting Position

Begin on hands and knees with a neutral spine, ready to perform fire hydrant movements.

Finishing Position

Return to the starting position after completing the fire hydrant sequence.

Form Cues

Lift leg to side, keep knee bent, maintain balance, control movement

Common Mistakes

Not maintaining balance, moving too fast, poor form, incomplete movement

Progression Tips

Increase range of motion, add variations, or perform more reps.

Regression Tips

Reduce range of motion, perform fewer reps, or use modified position.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the hips, knees, or lower back. Keep your core engaged throughout the movement.