Fire Hydrants
Trains the glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Fire Hydrants
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Fire Hydrants trains
Technique
How to do Fire Hydrants
- Begin on all fours with your hands directly under your shoulders and your knees under your hips, keeping your back flat.
- Keeping your knee bent at 90 degrees, lift your right leg out to the side until your thigh is roughly parallel to the floor.
- Pause briefly at the top, then lower your knee back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Keep your hips square and avoid rotating your torso as you lift your leg.
- Engage your core to keep your back flat throughout the movement.
- Focus on squeezing your glute to lift the leg rather than swinging it.
- Exhale as you lift your leg and inhale as you lower it.
Substitutes
Swap Fire Hydrants for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Fire Hydrants for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.