Glutes
Fire Hydrant
3 × 12–15 per side · Beginner · Bodyweight
How to do it
- Start on all fours with hands under shoulders, knees under hips, and your back flat like a tabletop position.
- Brace your core and keep your working knee bent at ninety degrees throughout the entire movement from start to finish.
- Lift your knee out to the side, raising your thigh toward hip height without rotating your pelvis or shifting sideways.
- Lower your knee slowly back to the floor with control, then repeat all repetitions before switching to the other side.
Coach tip: Imagine balancing a glass of water on your lower back; if it would spill, you are rotating too much. Smaller, strict reps beat big sloppy circles.
About this exercise
The glutes are the largest, strongest muscles in the body — they extend the hip for walking, running, lifting and climbing. Direct glute work improves power, pelvic control and lower-back resilience.
Primary muscles
Gluteus maximus
Also working
Gluteus medius, hamstrings, core
Common mistakes
- Arching the lower back at the top instead of finishing the rep with the glutes
- Letting the knees collapse inward under load
- Using so much weight that the lower back takes over
Form & safety — Finish each rep by squeezing the glutes with your ribs down and pelvis level — that position, not a big back arch, is full hip extension.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.