Fire Hydrant

Setup

1. 01Start on hands and knees with wrists under shoulders and knees under hips.
2. 02Brace the core and set the spine in a neutral line.
3. 03Keep the working knee bent at about 90 degrees.

Execution

1. 01Lift the bent knee straight out to the side as high as the hip allows without tilting.
2. 02Pause briefly at the top and squeeze the outer glute.
3. 03Lower the knee back down under control without resting it on the floor.
4. 04Complete all reps, then switch sides.

Checkpoints

• -The torso stays level; the supporting hip does not sway away.
• -The knee stays bent at 90 degrees throughout.
• -The lift comes from the hip, not from side-bending the spine.
• -Movement is smooth and controlled in both directions.

Common mistakes

• -Rotating the trunk to fake extra height.
• -Shifting all the weight onto the opposite hand.
• -Swinging the leg with momentum.
• -Letting the lower back sag or arch.