ExerciseGIF

Exercises / Fire hydrant

Fire hydrant GIF

Figure

Male figure; the female figure follows.

Muscles
Background

Packs are delivered in the look you pick here.

Get it in this look

Worked muscles

  • GlutesMusculus gluteus maximus
  • Side glutesMusculus gluteus medius
  • Hip flexorsMusculus iliopsoas
  • ShouldersMusculus deltoideus
Equipment
No equipment
Level
beginner
Loop
One repetition, 2.43 seconds

Get this animation

Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/fire-hydrant \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a fire hydrant

  1. Set up on all fours with hands under shoulders and knees under hips.
  2. Brace your core and keep a flat, neutral back.
  3. Keeping the knee bent, raise one leg out to the side toward hip height.
  4. Pause briefly at the top and squeeze the glute.
  5. Lower the leg back to the start with control.
  6. Complete all reps on one side before switching legs.

Form tips

  • Keep hips level and avoid rotating the torso as you lift.
  • Maintain a 90-degree bend in the working knee throughout.
  • Move slowly and control the motion rather than swinging the leg.
  • Keep the supporting arms firm and shoulders stable.

Works similar muscles