鍛錬How to do Fire hydrant
Fire hydrant works the Side glutes (gluteus medius) with no equipment. Key cue: “On all fours, lift your knee out to the side. Don't tilt”
Steps
- Get on all fours
- Keeping your knee bent at 90°, lift one leg out to the side
- Stop before your hips tilt, then lower slowly
How many: 12–15 reps per side
Muscles worked
Side glutes (gluteus medius)
Common mistakes
- Tilting your whole torso to lift the leg
- Swinging the leg up fast
Easier or harder
| Easier | Open to a smaller angle |
|---|---|
| Harder | After opening, extend the leg back before returning |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.