Dumbbell Fire Hydrant Circle
10 reps
Raise the cradled dumbbell out to the side, circle it back, then lower under control.
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ABDUCTORS
Dumbbell Fire Hydrant Circle
A loaded take on the fire hydrant that tucks a dumbbell behind the knee for added resistance, targeting the muscles around the hip. Working one side at a time helps you spot and fix side-to-side imbalances. Good for building hip strength and stability that carries over to bigger lower-body lifts.
How to do it
- 1
Get on all fours with your palms under your shoulders.
- 2
Tuck a dumbbell into the crook of one knee, holding it between your hamstring and calf.
- 3
Squeeze your glutes, hamstring, and hip to lift that leg up and back.
- 4
Rotate at the hip so the knee flares out to the side, away from your body.
- 5
Lower the leg back down under control to the start.
- 6
Keep your core braced and back flat throughout, feeling it in the hip and glute. Switch sides after your reps.