How to do the Fire Hydrant
- Begin on your hands and knees, ensuring your wrists are under your shoulders.
- Keeping your back straight, bend one knee to a 90-degree angle.
- Lift that knee out to the side, avoiding any twisting of your torso.
- Lower your leg back down to the starting position – repeat on both sides.
Full technique — 7 steps
- Start on hands and knees with wrists under shoulders and knees under hips.
- Set a neutral spine and keep your head, ribs, and pelvis aligned.
- Bend one knee to 90 degrees and keep that leg bent throughout the rep.
- Tighten your stomach, then lift the knee out to the side without shifting weight.
- Raise until your hip reaches its active range without rolling the pelvis open.
- Lower the knee back under the hip with the torso and pelvis still square.
- Complete all reps on one side, then switch legs.
Common mistakes
- Rolling the pelvis open
- Arching through the lower back
- Shifting bodyweight to one side
- Swinging the leg with momentum
Form cues
- Keep pelvis square
- Lift knee out to side
- Stay off the low back
- Use hip range only
