Legs · Bodyweight
Fire Hydrant
How to do the fire hydrant, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hip Abduction
- Mechanic
- Isolation
How to do it
Start on all fours with core braced and hips square. Keeping the knee bent, lift one leg out to the side to hip level, then lower with control.
- 1Feel the outer hip and glute med working as the knee lifts out
- 2Keep your core braced and pelvis level
- 3Control the lift and lower without rocking
Common mistakes
- Don't shift your torso or rotate the hips
- Avoid hiking the hip or leaning to the side
- Don't use momentum
Muscles worked
The fire hydrant mainly works the glutes.
- GlutesPrimary
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
Kovo programs the fire hydrant for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.