Fire Hydrant
Also known as: Fire Hydrants, Quadruped Hip Abduction
Fire Hydrant is a isolation strength exercise using body only that trains the abductors.
StrengthBody OnlyBeginnerIsolation
Primary muscles: Abductors
Secondary muscles: Glutes
How to do it
- Start on hands and knees with hands under shoulders and knees under hips.
- Keeping the knee bent at 90 degrees, lift one leg out to the side until the thigh is about level with your hips.
- Keep your weight centered and avoid leaning toward the other side.
- Lower slowly, complete the reps, then switch legs.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Fire Hydrant from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
