Zirv Fitness
Flexibility exercise

Hip Mobility (Fire Hydrant)

How to do it

  1. Kneel on all fours with hands under the shoulders and knees under the hips.
  2. Brace the core to keep the spine flat and neutral throughout.
  3. Keeping the knee bent at roughly 90 degrees, lift one leg out to the side to about hip height, working the outer glute.
  4. Lower the leg back down with control without letting the torso tip or rotate.
  5. Move at a slow, steady tempo, exhaling as the leg lifts.
  6. Keep the movement isolated to the hip rather than shifting weight through the shoulders.

Muscles worked

Gluteus MediusGluteal muscle responsible for hip abduction and stabilization during walking.
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Glutes exercises

Cable Hip AbductionHip Abduction MachineHip Abduction Machine (Standing)Monster Walk (Banded)90/90 Hip StretchA-Skip
Type
Flexibility
Primary muscles
Gluteus Medius, Gluteus Maximus
Measured in
Reps