Exercise library
Glutes
Fire Hydrant
No equipment needed
- Primary muscle
- Glutes
- Also works
- Core
- Equipment
- Bodyweight
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Start on all fours with a neutral spine and knees under hips. Lift one bent knee out to the side, squeeze the glute at the top, then lower under control and repeat.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bodyweight Hip ThrustBodyweightHinge
- Donkey KickBodyweightHinge
- Frog PumpBodyweightHinge
- Glute BridgeBodyweightHinge
- Single-Leg Glute BridgeBodyweightHinge
- Band Hip AbductionBandHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: