Strength

Dumbbell Kneeling Fire Hydrant

The Dumbbell Kneeling Fire Hydrant is a glute and hip-targeting exercise enhancing strength, hip mobility, and stability by lifting the knee sideways with straight elbows.

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Dumbbell Kneeling Fire Hydrant instructions

Step-by-step instructions

1

Get on all fours on a mat or soft floor with a dumbbell lodged behind one knee.

2

Maintain a flat back and square shoulders with the floor.

3

Raise your dumbbell-laden knee outwards, away from your body, while keeping it bent.

4

Avoid leaning into the opposite hip as you raise your knee.

5

Lower your leg back to the initial position and repeat for the programmed number of reps.

Get on all fours on a mat or soft floor with a dumbbell lodged behind one knee.

Maintain a flat back and square shoulders with the floor.

Raise your dumbbell-laden knee outwards, away from your body, while keeping it bent.

Avoid leaning into the opposite hip as you raise your knee.

Lower your leg back to the initial position and repeat 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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