WorkoutShow
Hydrant (left leg) Drag to rotate
Lower Body & Glutes

How to do Hydrant (left leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Difficulty
Beginner
Equipment
None or Ankle Weights
Sets & reps
3 sets of 15 reps

Target muscles

  • Gluteus Medius
  • Gluteus Minimus
  • Core (for stabilization)

Also works

  • Tensor Fasciae Latae (TFL)
PrimarySecondary
Technique

Step-by-step instructions

  1. Begin on all fours, hands aligned with shoulders and knees with hips.
  2. Maintain a flat back and an engaged core throughout the movement.
  3. Lift your left knee out to the side, keeping it bent at a 90-degree angle.
  4. Elevate your knee as high as possible without shifting your hips or arching your back.
  5. Controlledly lower your left knee back to the start.

Common mistakes

  • Rotating the hips or torso.
  • Letting the core sag.
  • Swinging the leg instead of lifting with control.
  • Overextending the back.

Benefits

  • Targets and strengthens the outer glutes.
  • Enhances hip stability and range of motion.
  • Contributes to better balance and injury prevention.

Understanding the Hydrant Exercise (Left Leg)

The fire hydrant exercise targets the gluteus medius and minimus, crucial for hip stability. This version focuses on activating and strengthening the left leg.

Keep going

More Lower Body & Glutes exercises

Squats

Squats train the quads, hamstrings, glutes, and core, building lower body strength, stability, and muscle tone.

Beginner Quadriceps

Reverse lunges

Reverse Lunges primarily target the quadriceps, hamstrings, glutes, and calves, while also engaging the core and promoting stability.

Beginner Quadriceps

Hydrant (right leg)

Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.

Beginner Gluteus Medius

Inner thigh lifts (right leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Right Leg

Inner thigh lifts (left leg)

Inner thigh lifts specifically engage and strengthen the adductor muscles, sculpting and toning the inner thighs for improved definition.

Beginner Adductor Muscles (Inner Thigh) - Left Leg

Hip Bridge

Hip Bridge primarily trains the gluteus maximus (butt muscles), hamstrings, and lower back muscles, while also engaging the core and stabilizing muscles.

Beginner Gluteus Maximus

Sumo Squats

Sumo squats use a wide stance with toes turned out to target the inner thighs and glutes alongside the quads.

Beginner Hip Adductors

Forward Lunges

Forward lunges step into a split stance to strengthen the quads and glutes one leg at a time while improving balance.

Beginner Quadriceps
Train Hydrant (left leg) in 3D