Legs · Bodyweight
Kneeling Single Kickback Fire Hydrant
How to do the kneeling single kickback 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
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with hands under shoulders and knees under hips. Keeping the knee bent, lift one leg out to the side like a fire hydrant, then drive the heel back and up behind you. Return under control and finish all reps before switching sides.
- 1Glute working as you open the hip out and drive back
- 2Core braced to keep the spine still and level
- 3A squeeze in the glute at the top of each lift
Common mistakes
- Rotating the hips or arching the lower back
- Swinging the leg with momentum
- Shifting your weight to the opposite side to cheat the lift
Muscles worked
The kneeling single kickback fire hydrant mainly works the glutes, with the lower abs, obliques, and hamstrings assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Lower BackMinor
- Upper AbsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the kneeling single kickback 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 June 2026.