Fire Hydrant Exercise for Stronger Hips, Glutes, and Core
Movement card
| Body area | Hips and glutes |
|---|---|
| Also called | Quadruped Hip Abduction, Dirty Dog |
| Works | Hips, Glutes, Core |
| Type | Strength |
| Position | Floor |
| Hold | Not a hold |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Each side |
| How often | A few times a week as part of a movement routine. |
| Equipment | Floor mat |
| Office visibility | High |
The fire hydrant is a strength exercise done on your hands and knees. From this starting position, you lift one bent leg out to the side, targeting the muscles in your hips and glutes.
This movement is helpful for people who spend a lot of time sitting at a desk. The standing variation is especially useful for a quick break between tasks to move your hips.
What the fire hydrant works
The fire hydrant exercise primarily works the muscles on the side of your hips and in your glutes. It also engages your core muscles, which you use to keep your back flat and your body stable throughout the movement.
How to do it
Starting position: Start on your hands and knees on the floor. Place your hands directly under your shoulders and your knees directly under your hips. Keep your back flat.
- Engage your core muscles to stabilize your spine.
- Keeping your knee bent at a 90-degree angle, lift one leg out to the side.
- Raise your leg as high as you can without tilting your pelvis or shifting your weight.
- Pause for a moment at the top.
- Slowly and with control, lower your leg back to the starting position.
- Complete all repetitions on one side before switching to the other.
What you should feel
You should feel a distinct engagement in the muscles on the outer side of your hip and in your glutes as you lift your leg. This movement should not cause any sharp pain in your hip or back.
Common mistakes
- Tilting the pelvis or torso to lift the leg higher.
- Arching or rounding the back.
- Moving too quickly and using momentum instead of muscle control.
- Shifting all your weight to the supporting side.
Make it easier or harder
- Easier: Reduce the range of motion by not lifting the leg as high.
- Easier: For an office-friendly version, do this standing. Hold onto a desk or wall for balance. Lift one leg out to the side, keeping your torso upright.
- Harder: Place a resistance band around your thighs, just above the knees.
- Harder: Hold the top position for two to three seconds before lowering the leg.
Fitting it into a desk day
Because this exercise is done on the floor, it has high office visibility and is best for a dedicated movement break in a private space. For a quicker, more discreet option, you can do the standing variation while holding onto your desk for balance.
Quick questions
How many reps of fire hydrants should I do?
Aim to complete eight to twelve repetitions on one side before switching to the other. You can do one set on each side a few times a week as part of a routine.
What are common mistakes with the fire hydrant exercise?
Common mistakes include tilting your torso to lift the leg higher, arching your back, or moving too quickly. Focus on using muscle control rather than momentum.
How can I make the fire hydrant exercise easier?
To make the movement easier, reduce the range of motion by not lifting your leg as high. You can also do a standing version while holding a desk or wall for balance.
When to see a doctor or physio
You may need to modify or skip this exercise if you have certain conditions. Stop the movement and consult a doctor or physical therapist if you experience any of the following signs.
- Sharp, shooting, or pinching pain in your hip or back.
- Numbness or tingling down your leg.
Skip it or ask first if:
- You have a recent hip, back, or knee injury or have had surgery in these areas.
- You have hip bursitis or another painful hip condition.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.