Fire Hydrant

HipGlutes
Written By David Song

FIRE HYDRANTS

This is a hip abductor strengthening exercise. Start on your hands and knees (quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Hold for up to 5 seconds and slowly tuck the leg back under your pelvic. Repeat as required.

Muscles Involved:

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

Related Conditions:

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Sacroiliac Joint Syndrome

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

Related Exercises

Featured
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Banded Squat Pallof Press
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
Squat, Squat Warm Up, Core Stability, Lumbar Stability, Lumbar Spine, Sacroiliac Joint, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, External Oblique, Internal Oblique, Obliques, Transversus Abdominis, TVA, Erector Spinae, Anti-Rotation Exercise, QL, Quadratus Lumborum
David Song
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