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Fire Hydrant

  • Stability & Strength
  • Intermediate
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This video demonstrates the correct technique for a Fire Hydrant, which is an intermediate exercise to strengthen the Glutes.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is an intermediate exercise to strengthen the Glutes
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In 4 point kneeling with your hands below your shoulders and your knees below your hips
  5. Your spine should be straight and stay this way throughout the exercise
  6. Next slowly take the leg out to the side at the hip, while keeping your knee bent at 90 degrees
  7. Remember that you need to keep your back still throughout the exercise
  8. Once you are out to the side as far as you can go then reverse direction back to the start position.
  9. Perform your full set this way and once completed then also perform this exercise the other way around
  10. You can make this harder by adding ankle weights
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

Related Exercises

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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