How to do it:

  • Start on all fours with your hands under your shoulders and knees under your hips.

  • Keep your core engaged and spine neutral throughout the movement.

  • Lift one leg out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.

  • Hold for 1–2 seconds at the top, then slowly lower your leg back to the starting position.

Why it’s effective:

The Fire Hydrant targets the gluteus medius and minimus, which are key for lateral hip stability. Strengthening these muscles improves lower body alignment, reduces knee strain, and enhances balance.

Common benefits:

Strengthens outer hips and glutes, improves hip and pelvic stability, supports knee and lower limb alignment, enhances balance and gait mechanics and reduces risk of lower body injuries.