Fire hydrants — how to do them and the benefits for sculpting your glutes, hips, and core


If you’re looking to work your legs without reaching for the best adjustable dumbbells, or a kettlebell or two, fire hydrants are a good place to start. The move might look (and sound) a little odd, but it does a good job of strengthening your glutes, hips, and core muscles, without the need for weights. Read on to find out how to do a fire hydrant and the benefits for your body. 

As a reminder, if you’re new to exercise, or you’re returning to exercise following an injury or pregnancy, it’s a good idea to check in with your doctor first and chat with a personal trainer, before adding a new exercise to your routine. This exercise is relatively well suited for beginners, and pregnant women, as it doesn’t involve lying on your back, but as always, it needs to be done with the correct form to work the targeted muscles. If in any doubt, always ask a personal trainer to check your form. 

How to do fire hydrants 

Let’s start with how to do fire hydrants with the perfect form:

(Image credit: Shutterstock)
  • Start off on all fours, palms flat on the ground, arms straight, and knees under your hips (this is known as tabletop).
  • You should be looking down at the floor. Your starting position is crucial, so be sure your back is straight and your core is engaged.
  • With your weight evenly distributed between both hands, raise your left leg to the side, keeping your knee at a right angle. How far you can raise your leg will depend on fitness, flexibility, and strength. Aim to raise it to at least an angle of 45 degrees but if you are in good shape and flexible, you may be able to get your thigh almost parallel with the floor.
  • Hold for a second and lower. That’s one rep. Start off with 10-20 reps on each side and move up to three sets. Do not strain and stop if you feel any discomfort.

Fire hydrants: What are the benefits? 


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