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Upper Legs · Body Weight
Fire Hydrant Circle Bodyweight
Fire Hydrant Circle 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 Circle 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.
- Move your right leg in a circular motion, making small controlled circles with your knee while keeping your hips level and avoiding torso rotation.
- Complete the desired number of circles, then lower your right leg back to the starting position. Repeat on the left side.
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 Circle Bodyweight alternatives
More glutes exercises
Fire Hydrant Circle Bodyweight FAQ
What muscles does Fire Hydrant Circle Bodyweight work?
Fire Hydrant Circle 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 Circle Bodyweight?
None. Fire Hydrant Circle 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 Circle 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 Circle 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 Circle 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 Circle Bodyweight?
Other exercises for the glutes include Resistance Band Kneeling Leg Half Circle, Resistance Band Kneeling Leg Half Circle on Bench, Resistance Band Leg Kickback and Resistance Band Bent Leg Kickback (Kneeling).
For developers
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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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