Fire Hydrant Kicks

Beginner

Owen Jones

17 Sep 2024

Fire Hydrant Kicks work as a warm-up exercise to prepare the lower body for physical activities. It also increases glutes and core strength.

Step 1
Stand on your hands and knees on the floor, making sure your knees and hands are hip- and shoulder-width apart, respectively. The knees must be bent at a 90-degree angle directly below the hips.
Step 2
Squeeze your torso and, without moving your hips, lift your left hip towards the left side of your body, keeping your knee bent at all times.
Step 3
Without dropping your hips and without moving your left knee, straighten your left leg, moving it to the left. Draw the left leg bend the knee, and then bend the hip to lower it to the starting position. Repeat on the right leg.

Fire Hydrant Kicks targets Abs, Glutes, Hips, Lower Body as seen below.

Avoid overstretching or arching your lower back at the top of the movement. Keep your torso straight and facing the ground throughout the exercise. The movement should take place in the hips.
Focus on contracting your glutes throughout the exercise.

Intermediate

Beginner

Owen Jones

17 Sep 2024