How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the fire hydrant in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Fire Hydrant: how to do it and muscles worked

The fire hydrant mainly works your glutes and abductors. You need bodyweight (no equipment).

Muscles worked

Main

How to do the fire hydrant

1
Start on all fours with hands under your shoulders and knees under your hips, spine neutral and abs lightly braced.
2
Keeping the knee bent at 90 degrees, lift one knee out to the side until your thigh is level with your hip, like a dog at a hydrant.
3
Pause for a second, then lower slowly without letting your knee touch the floor. Finish the reps on one leg, then switch. Breathe out as you lift.

Form tip: Keep your hips level and do not roll your torso to the side to get the leg higher.

Common questions

Which muscles does the fire hydrant work?: The fire hydrant mainly works your glutes and abductors.
What equipment do I need for the fire hydrant?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the fire hydrant in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.