How to Do Fire Hydrants: Muscles Worked & Proper Form

Fire Hydrants exercise technique

Muscles Worked in Fire Hydrants

Primary muscles worked:

How to Do Fire Hydrants

  1. Stand on all fours, with your gaze on the floor.
  2. 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.
  3. 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.