How to do a Fire Hydrant Circle
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Fire Hydrant Circle
Workouts with Fire Hydrant Circle
Instructions for Proper Form
This 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.
- Kneel on the ground such that your hands are under your shoulders and your knees are under your hips.
- Engage your glutes and hamstrings to raise one leg up and back while maintain roughly a 90-degree bend in your knee.
- Engage the muscles in your hip to rotate your leg out to your side such that your inner thigh is parallel and facing the floor.
- Slowly allow your leg to descend back to the starting position while maintaining tension in your hips.
- Maintain good posture by keeping your core engaged for stability, your back straight and a 90-degree bend in your knees.
- You should feel this exercise primarily in your hips and glutes.
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Alternative Exercises to Fire Hydrant Circle
1. Machine Hip Abductor
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2. Side Leg Raises
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3. Cable Hip Abduction
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4. Standing Hip Abduction
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5. Clam
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6. Dumbbell Fire Hydrant Circle
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7. Mini Loop Band Lateral Walk
50.8 mSCORESWAPPED 111 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.
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