Bodyweight

Kneeling Fire Hydrant

The Kneeling Fire Hydrant exercise targets your glutes and hip muscles, enhancing hip mobility and glute strength. It reduces lower back pain risk while promoting stability. Ideal for beginners and for low-impact exercise routines.
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Kneeling Fire Hydrant instructions
Step-by-step instructions
1
Start on your hands and knees in a 'tabletop position'. Make sure your knees are under your hips and your wrists are below your shoulders.
2
Raise your right leg sideways, keeping the knee bent, as though a dog at a fire hydrant.
3
Maintain a strong core and avoid rocking left-to-right by evenly distributing your weight.
4
Lower your leg back to the tabletop position.
5
Repeat the exercise with your left leg for the desired amount of reps. Avoid rushing the movement, it should be slow and controlled.
Start on your hands and knees in a 'tabletop position'. Make sure your knees are under your hips and your wrists are below your shoulders.
Raise your right leg sideways, keeping the knee bent, as though a dog at a fire hydrant.
Maintain a strong core and avoid rocking left-to-right by evenly distributing your weight.
Lower your leg back to the tabletop position.
Repeat the exercise with your left leg for the desired amount of reps. Avoid rushing the movement, it should be slow and controlled.
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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