Fire Hydrant Kick
Also known as: Fire Hydrant, Fire Hydrant Kickout, Fire Hydrant with Leg Extension
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Description
A bodyweight exercise on all fours that adds a side kick to the fire hydrant. You lift the bent leg out to the side to hip height, straighten the knee until the leg is fully extended, then bend it and lower it. It targets the gluteus medius and the other hip abductors while your core keeps the pelvis level.
How to Perform
- Kneel on all fours with your hands under your shoulders and your knees under your hips.
- Brace your core, keep your back flat and spread your weight evenly over both hands and the supporting knee.
- Keep the working knee bent at about 90 degrees and lift it out to the side until your thigh is level with your hip.
- Hold the thigh at that height and straighten the knee to kick the leg out to the side.
- Pause briefly with the leg fully extended at hip height.
- Bend the knee back to 90 degrees with the thigh still raised, then lower the knee under your hip.
- Finish all reps on one side, then switch legs.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Press the floor away with your hands so your shoulders stay stable over your wrists.
- Keep your neck long and look at the floor just ahead of your hands.
- Lead the kick with your heel to feel the side of your glute working.
- Put a mat or a folded towel under your knees if kneeling is uncomfortable.
- Breathe out as you straighten the leg and breathe in as you bend and lower it.
- Do the same number of reps on each side, starting with your weaker side.
Common Mistakes
- Rotating the pelvis open to lift the knee higher
- Shifting your weight or leaning the torso away from the working leg
- Arching the lower back or letting the belly sag toward the floor
- Letting the thigh drop toward the floor as the knee straightens
- Swinging the leg with momentum instead of lifting and kicking with control
- Snapping the knee straight with force, which strains the knee joint
- Dropping the knee to the floor instead of lowering it with control
Recommended Exercises
Explore exercises related to Fire Hydrant Kick for glutes training and similar movement patterns.
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