Strength

Cable Kneeling Fire Hydrant

Cable Kneeling Fire Hydrant is a superb lower body workout targeting the glutes. Ideal for boosting hip mobility, enhancing core strength and toning your buttocks, it involves lifting one leg sideways while keeping the other knee on the ground.

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Cable Kneeling Fire Hydrant instructions

Step-by-step instructions

Attach a cable ankle strap to a low cable pulley and then attach the strap to your ankle.

Get down onto your hands and knees on a mat, facing the cable machine.

Keep your arms and back straight and your head in a neutral position.

Raise your knee out to the side as far as possible, pausing at the top of your motion.

Slowly return your leg back down. Repeat for the desired number of reps, then switch to the other leg.

Attach a cable ankle strap to a low cable pulley and then attach the strap to your ankle.

Get down onto your hands and knees on a mat, facing the cable machine.

Keep your arms and back straight and your head in a neutral position.

Raise your knee out to the side as far as possible, pausing at the top of your motion.

Slowly return your leg back down. Repeat for the desired number of reps, then switch to the other leg.

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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