Fire Hydrant Circle
10 reps
On all fours, lift your bent knee out to the side, circle it, then lower.
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ABDUCTORS
Fire Hydrant Circle
A bodyweight drill on all fours that targets the hips and glutes, working one side at a time. Circling the raised leg adds a mobility element on top of the strength work. Training each side alone makes it easier to spot and fix left-to-right imbalances.
How to do it
- 1
Get on all fours with your hands under your shoulders and knees under your hips.
- 2
Squeeze your glutes and hamstrings to lift one leg up and back, keeping about a 90-degree bend at the knee.
- 3
Use your hip muscles to rotate the leg out to the side until your inner thigh faces the floor.
- 4
Circle the leg through a controlled range, then lower it slowly back to the start while keeping tension in your hip.
- 5
Keep your core braced and back flat throughout, then switch sides.