Fire Hydrant Kick

FIRE HYDRANT KICK

The fire hydrant kick is a hip abductor strengthening exercise that doesn’t require equipment. Start on your hands and knees (known as the quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Abduct the hip to approximately 45 degrees and extend the knee to increase engagement of the glutes. Hold this position for up to 5 seconds before returning back to starting position. Repeat as required.

Muscles Involved:

• Glutes

  • Gluteus Maximus

  • Gluteus Medius

• Piriformis

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

• Piriformis Syndrome

• Gluteus medius tendinitis

• gluteus maximus tendinopathy

Exercise videos