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Fire Hydrants

Muscle Group:

How to do a Fire Hydrants

  1. Position yourself on your arms and legs with your knees below your hips and your shoulders, elbows, and wrists in a vertical line. You can also keep your shins flat against the floor.
  2. Keep your palms flat on the floor, and maintain a neutral back.
  3. Once in position, flex your right leg without changing the knee angle. Simultaneously push into the floor with both hands to create a sturdy position.
  4. Breathe in, take the right leg out and bring it up to your side as far as your mobility allows and breathe out. Don’t let your torso rotate with the leg – keep it in a stable position.
  5. Hold the top position for a second and slowly bring your right leg back to the starting position.
  6. Keep repeating the movement. Once you’re done, do the same for your left leg.


To make the movement hip and glute dominant, make sure to actively engage your posterior chain muscles as much as you can throughout the range of motion.

Fire Hydrants Alternatives