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Upper Legs · Body Weight
Fire Hydrant Bodyweight
Fire Hydrant Bodyweight is an intermediate isolation strength exercise that works the glutes (upper legs), with the abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius, Gluteus Minimus
Secondary muscles
- Abductors · Tensor Fasciae Latae
How to do Fire Hydrant Bodyweight
- 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.
Form tips
- Avoid rotating your hips or torso; focus on isolating the movement in your hip.
- Perform the exercise on a stable, non-slip surface to prevent slipping or injury.
- Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
- Ensure your hands are positioned directly under your shoulders to maintain proper form and prevent strain.
Fire Hydrant Bodyweight alternatives
More glutes exercises
Fire Hydrant Bodyweight FAQ
What muscles does Fire Hydrant Bodyweight work?
Fire Hydrant Bodyweight mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius and Gluteus Minimus). The abductors work as secondary muscles.
What equipment do you need for Fire Hydrant Bodyweight?
None. Fire Hydrant Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Fire Hydrant Bodyweight should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Fire Hydrant Bodyweight good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Fire Hydrant Bodyweight burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Fire Hydrant Bodyweight?
Other exercises for the glutes include Band Cross Abduction, Seated Hip Abductor Machine, Landmine Glute Kick Back and Dumbbell Standing Hip Abduction.
For developers
Use Fire Hydrant Bodyweight in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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