Fire Hydrant Exercise

Fire Hydrant is an effective exercise for targeting the lower part of the rectus abdominis, oblique muscles and the hips.

It also engages the adductor muscles of the inner thighs.

Fire Hydrant will help develop hip mobility and flexibility which become a problem for those who are older or have a sedentary lifestyle.

This exercise can be used as a warm up to prime the hips and lower abdominals before training legs or back.

Fire Hydrant How To

  • Lie on the floor with your hands and knees. Your hands must be directly under your shoulders and your knees under your hips.
  • Maintain a flat back position; your lower back must be in line with your upper back.
  • Flex at the hip and raise one knee to the side as high as you can. Hold the position for a count of “one”.
  • Slowly return your knee back to starting position.
  • Once you have completed the targeted number of reps, switch and work the other side.
  • Perform the exact number of reps on each side.

Form and Technique

Fire Hydrant is a controlled exercise which should be performed deliberately.

Do not rush through the exercise and raise your knee in an uncontrolled manner. You may pull the adductor muscle in your thigh or pinch your hip.

Flex at the hip and raise your knee only as high as you comfortably can.

Variations: Leg Swings, Side Jackknife, Heel Touches

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Fire Hydrant Exercise

How To Do The Fire Hydrant Exercise