Exercises

Dumbbell Fire Hydrants

What It Is

Adds a small weight to the classic all-fours leg lift, building stronger outer hips for steady knees, balance and walking.

How to Do It

Get on your hands and knees on the floor, with a mat or folded towel under your knees. Tuck a light dumbbell into the back of one knee and squeeze to hold it. Lift that bent leg out to the side to hip height, then lower slowly. Do all reps on one side, then switch.

Tips

Squeeze the dumbbell tight so it can't slip. Keep your hips level and lift only as high as you can without leaning.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

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

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