How to Do Fire Hydrant Bodyweight

Fire Hydrant Bodyweight is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Fire Hydrant Bodyweight

  1. 01Start on all fours with hands directly under the shoulders and knees under the hips.
  2. 02Maintain a flat back and a neutral neck position looking at the floor.
  3. 03Lift the right knee out to the side while keeping the ninety-degree bend in the leg.
  4. 04Pause at the top of the abduction, ensuring the weight remains balanced between both hands.
  5. 05Lower the knee back to the starting position without touching the floor between reps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Fire Hydrant Bodyweight

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the torso rotates to the side, imagine a glass of water on the lower back and keep the hips perfectly level.

Same coaching engine used inside the A90 app

05 / FAQ

Fire Hydrant Bodyweight questions

What muscles does Fire Hydrant Bodyweight work?

Fire Hydrant Bodyweight is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Fire Hydrant Bodyweight correctly?

Start on all fours with hands directly under the shoulders and knees under the hips. Maintain a flat back and a neutral neck position looking at the floor. Lift the right knee out to the side while keeping the ninety-degree bend in the leg. Pause at the top of the abduction, ensuring the weight remains balanced between both hands. Lower the knee back to the starting position without touching the floor between reps.

What is the A90 coach tip for Fire Hydrant Bodyweight?

If the torso rotates to the side, imagine a glass of water on the lower back and keep the hips perfectly level.

Is Fire Hydrant Bodyweight suitable for beginners?

Fire Hydrant Bodyweight is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Fire Hydrant Bodyweight?

No. Fire Hydrant Bodyweight is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes fire hydrant bodyweight into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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