Fire Hydrant
Muscles worked: Glutes.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keep your hips square to the floor throughout.
- Keeping the knee bent, lift one knee out to the side.
- Go slowly out and slowly back in - no leaning away to gain height.
- Finish the side, then swap.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Knee lifts out to the side, hips square
- Slow out, slow in - no leaning
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the fire hydrant properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.