Fire Hydrant

oec:fire-hydrant

A bodyweight quadruped exercise that targets the hip abductors and external rotators while challenging core stability.

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Also called: Quadruped Hip Abduction, Dirty Dog

How to do it

Start on all fours on an exercise mat, with hands directly under your shoulders and knees under your hips.
Flatten your back into a neutral spine and brace your core so your hips are level and stable.

Keeping your knee bent at ninety degrees, raise one leg out to the side away from your midline.
Lift until your thigh is roughly parallel to the floor, without rotating your torso or shifting your hips excessively.
Pause briefly at the top to squeeze the glute.
Lower the knee smoothly back to the starting position without resting your weight fully between reps.

Exhale as you lift the leg away from the body; inhale as you return to the starting position.

Rotating the spine or flaring the ribcage to lift the leg higher.: Limit the range of motion to what your hip joint can achieve while keeping your back flat and shoulders level.
Shifting all body weight entirely onto the supporting side hip.: Press firmly through both hands and keep the supporting hip stacked directly over the grounded knee.

This record: CC-BY-SA-4.0.