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Fire Hydrant exercise guide showing 4 movement steps
Fire Hydrant exercise guide showing 4 movement steps
Glutes4 steps•6s movement guide

Fire Hydrant exercise image and instructions

See how to do Fire Hydrant in a clear 4-step exercise image with concise instructions. Focus: glute minimus.

#bilateral#bodyweight#core#floorsupported#gluteminimus#glutes#hamstrings#isolation#repetition
Read the detailed Fire Hydrant tutorial →

Short instructions

How to do Fire Hydrant

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Fire Hydrant stance or floor position, brace the pelvis, and place the bodyweight so resistance acts in the intended direction.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Move the working thigh away from the midline for Fire Hydrant while keeping the pelvis level and preventing the trunk or foot from rotating to create extra range.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause at the largest controlled hip-abduction range and keep tension on the side glute without hiking the pelvis.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Return the leg or step slowly while maintaining enough tension to prevent the knees from collapsing inward.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Fire Hydrant setup, maintain controlled joint alignment, and stop if the movement causes pain.

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