Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Fire Hydrant, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Gluteus medius |
| Also | Gluteus maximus |
Setup
Hands under shoulders, knees under hips; a mini band above the knees adds load.
How to do it well
- On hands and knees, lift one knee out to the side
- Keep the hips square and the back flat
- Lower under control
Common mistakes
- Tilting the torso to lift higher
- Arching the lower back
Free programs with Fire Hydrant
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.