Fire Hydrant Exercise
A quadruped hip abduction drill that targets the glute med and teaches the trunk and pelvis to stay steady—easy to progress with a band or tempo.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute med, glute max (upper fibers), deep hip stabilizers, trunk stabilizers.
Key Benefits
- Builds lateral hip strength while training trunk stability
- Improves pelvic control for single-leg mechanics
- Easy to scale with band tension and holds
- Great accessory for runners and field sport athletes
Equipment Needed
Optional mini band above knees or around feet/ankles depending on difficulty.
How to Perform
- Start on hands and knees with a neutral spine.
- Brace lightly and keep hips square to the floor.
- Lift one knee out to the side without rotating the pelvis.
- Pause briefly, then return with control.
- Repeat and keep the movement smooth.
Programming Options
- 2–4 sets of 10–20 reps per side
- Option: 2–3 second pause at the top
- Progression: add a band or slow the tempo
Why This Variation Works
Quadruped positioning reduces balance demands while making it obvious when you compensate through the spine or pelvis—perfect for learning clean hip motion.
When to Use It
Warm-ups, lateral hip strengthening blocks, and as a step toward more demanding standing hip stability drills.
Related Glute Exercises
Explore more hip control drills in Glute Exercises.
Frequently Asked Questions
How high should I lift the knee?
Only as high as you can without rotating the pelvis or arching the low back. Quality first.
Band at knees or ankles?
At the knees is a good start. Ankles/feet usually increases the challenge and may reduce control if you’re not ready.
Why do I cramp in my hip?
Reduce range, slow down, and focus on steady breathing. If cramps persist, decrease volume and build gradually.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.