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Hydrant (right leg) Drag to rotate
Lower Body & Glutes

How to do Hydrant (right 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. Start on all fours, with hands directly under shoulders and knees under hips.
  2. Keep your back flat and core engaged.
  3. Lift your right knee out to the side, keeping the knee bent at 90 degrees.
  4. Raise it as high as you can without rotating your hips or lower back.
  5. Lower the knee back to the starting position with control.

Common mistakes

  • Tilting the pelvis or rotating the lower back.
  • Not keeping the core engaged.
  • Using momentum instead of muscle control.
  • Arching the back.

Benefits

  • Strengthens outer glutes (hip abductors).
  • Improves hip stability and mobility.
  • Can help prevent knee injuries by strengthening hip stabilizers.

Understanding the Hydrant Exercise (Right Leg)

The fire hydrant is a great exercise for targeting the gluteus medius and minimus, which are important for hip stability and abduction. This version focuses on the right leg.

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Train Hydrant (right leg) in 3D