How to do the Fire Hydrant
Step by step
- Start on all fours with hands under shoulders and knees under hips.
- Keeping the knee bent, lift one leg out to the side toward hip height.
- Keep your hips level and your back flat - do not rotate the torso to help.
- Lower under control and repeat, then switch sides, at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Keep the hips square to the floor - lift only as high as you can without twisting the torso to cheat the leg up.
Coaching cue
Press both hands evenly into the floor and lift with the glute, not by shoving off one arm.
Muscles worked
- Primary: Glutes, Hips
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.