Fire Hydrant

Gluteus MediusBodyweight

A quadruped isolation move designed to target the gluteus medius, improving pelvic stability and hip control.

How to do it

1Get on all fours with hands directly under shoulders and knees directly under hips.

2Brace your core slightly while maintaining your spine's natural curves.

3Without changing your knee angle, raise one leg out to the side using your glute.

4Pause for a second at the top without rotating your torso.

5Lower the leg back under control without letting the knee touch the floor between reps.

Common mistakes

Rotating your pelvis and torso to force the leg up, shifting stress to the lower back.

Shifting all your weight onto the supporting side, losing balance and control.

Swinging the leg up with momentum instead of engaging the glute.

Breathing

Exhale as you lift your leg to the side; inhale as you return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.