How to do a Dumbbell Fire Hydrant Circle
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Dumbbell Fire Hydrant Circle
Instructions for Proper Form
This exercise is a more challenging variation of the fire hydrant exercise using dumbbells for added resistance. The exercise primarily targets the muscles in and around your hip. By targeting each side individually, you can better identify and address imbalances between sides.
- Kneel on the ground and position both palms on the ground under your shoulders.
- Squeeze a dumbbell in the fold of your knee between the back of your leg and calf.
- Engage your glutes, hamstring and hips to raise the weight up and behind you.
- Rotate your leg at your hip such that your knee flares out away from your body and your leg is out to your side.
- Slowly allow your leg to descend back into the starting position beneath you.
- Maintain good posture by keeping your core engaged for stability and your back straight for the duration of this exercise.
- You should feel this exercise primarily in your hips and glutes.
Weight & 1 Rep Max Calculator
Average Dumbbell Fire Hydrant Circle standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps20lbs25lbs
- advanced8reps22.5lbs30lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Dumbbell Fire Hydrant Circle
1. Side Leg Raises
34.3 mSCORESWAPPED 333 TIMESA bodyweight isolation exercise targeting the hip abductors. By isolating each side you can more easily identify imbalances in strength and mobility, as well as correct for these imbalances. Side leg raises enhance hip stability, contributing to better overall lower body strength and function.
2. Fire Hydrant Circle
65.2 mSCORESWAPPED 300 TIMESThis bodyweight exercise primarily targets the muscles in and around your hips, as well as your glutes. By performing this exercise with one side at a time, you can more easily identify and address imbalances between sides.
3. Machine Hip Abductor
96.7 mSCORESWAPPED 288 TIMESThis isolation exercise primarily targets your abductors. The use of a machine helps you move the weight along a set path, as well as adding stability to the movement. This stability allows you to focus more on exertion than stabilizing the movement.
4. Standing Hip Abduction
70.2 mSCORESWAPPED 204 TIMESStanding Hip Abduction is an isolation exercise that primarily targets the outer thighs and hip muscles, particularly the gluteus medius. By performing this exercise while standing, you engage stabilizing muscles in your core and leg, improving overall balance and stability. This variation allows you to work on functional strength and can be particularly beneficial for those looking to enhance their hip mobility.
- Intermediate
- Abductors
5. Clam
43.8 mSCORESWAPPED 170 TIMESThis bodyweight isolation exercise primarily targets your hip abductors. By targeting each side individually you can more easily identify and address imbalances between sides. This an effective exercise for improving lower body strength and stability.
6. Cable Hip Abduction
28.8 mSCORESWAPPED 123 TIMESCable Hip Abduction is an isolation exercise that primarily targets the glutes and hip abductors. By using a cable machine, you can maintain consistent tension on the muscles throughout the range of motion, leading to effective muscle activation. This exercise is great for improving hip stability and strength, which can translate to better performance in compound lower body exercises and enhance overall balance.
7. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 80 TIMESA functional exercise using a mini loop band to primarily target the hip abductors and glutes. By placing the bands around the legs just above the knees, it challenges lateral stability and strengthens the muscles responsible for hip abduction. This exercise is excellent for improving hip mobility, and enhancing overall lower body strength.
8. Mini Loop Band Side-Lying Clam
43 mSCORESWAPPED 56 TIMESA variation of the clam exercise using a mini loop resistance band. Using a mini loop band allows you to increase resistance beyond just your bodyweight. This is a great exercise for improving hip stability.
9. Mini Loop Band Fire Hydrant Circle
52.1 mSCORESWAPPED 51 TIMESThis exercise is a more challenging variation of fire hydrant circles. It primarily targets the muscles in and around your hips. This movement enhances hip mobility, strengthens the glutes, and improves overall lower body stability and function.
10. Loop Band Standing Hip Abduction
45.6 mSCORESWAPPED 33 TIMESThis isolation exercise primarily targets your abductors. The use of a loop band gives you more control over the resistance. By performing this exercise while standing and balancing on one leg, this can be a great way to develop functional strength and stability in your hips.