Fire Hydrant

B-

Limited Evidence

Limited studies exist but mechanism is scientifically plausible

15-20 each side
Reps
3
Sets
3-5x per week
Frequency
Part of longer programs
Results In
Beginner
Difficulty
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How to Perform

Detailed instructions for Fire Hydrant coming soon.

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Evidence Summary

EMG work indicates fire hydrant is a valid glute med activation exercise (often lower activation than more demanding weight-bearing variants). Clinical case series have used it in glute strengthening programs.

Evidence Type: Clinical studies

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Health Benefits

Good activation exercise for glute medius. Useful early in rehab.

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Cosmetic Benefits

May help shape outer hip/glute area with progressive resistance.

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How It Works

Hip abduction + external rotation targets glute med/posterior fibers; quadruped position reduces load, aiding early neuromuscular control.

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Contraindications & Safety

Common compensation: lumbar extension/rotation instead of hip motion. Hip impingement symptoms may flare in abduction/ER.

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Goals This Helps

Glute Development
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Related Exercises

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B+

Kettlebell Swing

Detailed instructions for Kettlebell Swing coming soon.

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B+

Glute Bridge

Detailed instructions for Glute Bridge coming soon.

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