Fire Hydrants

Major Muscles Worked:

Legs, Glutes, Hips

Set Up:

  1. Start on the floor or mat on all fours; hands and knees
    hands should be shoulder width apart, and knees, hip width

The Movement:

  1. Shift your weight in your palms and the knee of your untethered leg
  2. Raise your leg to the side as far as you can without compromising your hip height.
    engage your core
  3. Stop when your knee is as high as it can be without twisting or shifting weight between your arms..

Specific Cues:

  • Keep your hips square to the ground.
  • You’ll want to bend the arm of the stabilizing leg. Resist that; keep your arms the same throughout the movement.
  • Keep your core tight, and resist the urge to raise your leg higher than the joint will allow. Just do your best.
  • Look in a mirror (or video yourself if that’s not possible – no one has to see it) to ensure your foot is moving in the right direction.