Protected preview
Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Abductors
- Equipment
- Bodyweight
Fire Hydrant Bodyweight
4 steps Updated 29/08/2026
Fire Hydrant Bodyweight is a bodyweight exercise targeting Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus).
Step by step
How to perform it
- Begin on the floor in an all-fours position with your hands directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged.
- Keeping your knee bent at a 90-degree angle, lift your right leg out to the side until your thigh is parallel to the floor. Keep your hips level and avoid rotating your torso.
- Hold the position for a moment, then lower your right leg back to the starting position with control.
- Repeat the movement for the desired number of repetitions, then switch to your left leg and repeat.
Continue from here
Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
Back to all exercises
Fire Hydrant Bodyweight
Add it to your program
Build a program