Exercises

Bodyweight Fire Hydrants

Also known as Bodyweight Dirty Dogs and Bodyweight Quadruped Hip Abductions

What It Is

A gentle, no-equipment move for the sides of your hips. These muscles keep your knees and pelvis steady when you walk.

How to Do It

Get on your hands and knees on the floor, with a mat or folded towel under your knees. Keep the knee bent and lift one leg out to the side until it's level with your hip. Lower it slowly. Do all reps on one side, then switch.

Tips

Keep both hands pressing evenly into the floor. Lift only as high as you can without tipping your hips.

Skill Level

Novice. Everyday movements on a stable base. Safe to learn on day one.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Unilateral (Non-Alternating). Do every rep on one side, then switch.

Primary Muscles

Equipment

No equipment needed.

Your History

Log in to see your history.

Similar Exercises

Dumbbell Fire Hydrants

Bodyweight Glute Bridges

Bodyweight Side-Lying Leg Raises

Bodyweight Squats

Bodyweight Sumo Squats

Alternating Supermans

Bodyweight Alternating Forward Lunges

Bodyweight Alternating Lateral Lunges

Bodyweight Alternating Reverse Lunges

Bodyweight Back Extensions

Bodyweight Front-Foot-Elevated Split Squats