Fire Hydrants: Muscles Worked & Technique

Fire Hydrants exercise technique

Muscles Worked in Fire Hydrants

Primary muscles worked:

How to Do Fire Hydrants

  • Stand on all fours, with your gaze on the floor.
  • Lightly brace your core, and lift your leg to the side by using your glute muscles. Lift your leg as high as possible while maintaining contact with your glutes.
  • Slowly lower your leg and repeat for reps.


Fire hydrants is a suitable exercise to do at home, since it does not require any equipment. It can also be used to activate the glutes before a workout. If you want to make it more challenging, you can add a band around your knees or an ankle weight to your leg.

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Text and graphics from the StrengthLog app.