Height does not matter here. A small lift with the hip square beats a big one with a twisted body.
Out as the knee lifts out, in as it comes back. Slow enough to keep the rhythm.
Beginner · None
Move up when fire hydrants stops being a challenge.
The gluteus medius - the muscle at the side of the hip that stops your knee caving inwards when you squat, run or climb stairs. It is small, easily neglected and involved in a lot of knee complaints.
Only as high as you can keep your hips square to the floor. Most people can go less far than they think. Rotating the torso to lift higher trains nothing.
Because the load is tiny - it is one leg against gravity. Slow the movement down and hold two seconds at the top, and it stops feeling easy quickly.
Which day to do Fire Hydrants, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most important exercise for anyone who sits all day. It also relieves lower back pain.
One side at a time. You are on hands and knees, so there is no load on your lower back.
A glute bridge with one foot in the air, so one side carries everything. Twice the work for the same effort.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
