FitCiFire Hydrant is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: core. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get into a quadruped position with your hands directly under your shoulders and knees under your hips.
- Brace your abdominal muscles to stabilize your torso.
- Keeping the 90-degree bend in your knee, raise one leg out to the side up to hip height.
- Hold for 1 second at the top and feel the contraction on the side of your hip.
- Lower your leg under control; switch sides once all reps are done.
Coaching tip
As you open your leg out to the side, do not tilt your torso to the opposite side; keep your shoulders and hips level.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Donkey Kick, Single Leg Glute Bridge
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.