Fire hydrant

Legseasyrepsno equipment

On hands and knees, one bent leg is lifted out to the side until the thigh is about level with the floor while the torso and hips stay still, then lowered; switch sides.

How to do it

1. Start on all fours: hands flat directly under the shoulders, knees under the hips, back flat and core braced, gaze at the floor.
2. Keeping the right knee bent at 90 degrees, lift the right leg out to the side, knee leading, opening the hip like a hinge.
3. Raise it until the right thigh is about parallel to the floor (at least 45 degrees out from the start), with the knee and foot at roughly the same height; the torso does not tilt and the weight does not shift onto the left side.
4. Lower the knee slowly back under the hip and repeat. Hands and the left knee stay planted; after the set, switch sides.

Muscles worked

Main: glutes
Supporting: abs, obliques