Bodyweight

Bodyweight Standing Fire Hydrant

The Bodyweight Standing Fire Hydrant is an effective exercise targeting the hips and glutes. It enhances hip stability, improves lower body flexibility, and may reduce back pain, mimicking the motion of a dog at a fire hydrant.
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Bodyweight Standing Fire Hydrant instructions
Step-by-step instructions
1
Stand upright with your feet hip-width apart.
2
Lift your right leg to the side like a dog peeing on a fire hydrant.
3
Keep your core engaged and your standing leg stable, avoid over-arching your back.
4
Slowly lower your leg back to the starting position.
5
Repeat on the other side for the programmed number of reps.
Stand upright with your feet hip-width apart.
Lift your right leg to the side like a dog peeing on a fire hydrant.
Keep your core engaged and your standing leg stable, avoid over-arching your back.
Slowly lower your leg back to the starting position.
Repeat on the other side for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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