Fire hydrant
An all-fours leg lift to the side that works the outer glutes.
- Muscle group: Glutes
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Quadruped hip abduction, Hydrant raise, Sidespark på alle fire, Hofteløft til siden på alle fire
How to do it
- Start on hands and knees with a flat back and hips level.
- Keep the knee bent and lift one leg out to the side without rotating the pelvis.
- Pause briefly at the top, lower with control and repeat before switching sides.
Common mistakes
- Rolling the hips open or leaning away to lift the leg higher.
- Dropping the leg quickly instead of lowering it slowly.
Alternatives
Watch a video demonstration on YouTube
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.