How to do the Fire Hydrant
Get on all fours with hands under your shoulders and knees under your hips.
Keeping the knee bent, lift one leg out to the side until your thigh is about parallel to the floor.
Keep your back flat and your torso still, without leaning to the other side.
Lower slowly, finish your reps, then switch legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Fire Hydrant doesn’t suit your gym or your joints.
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