Fire Hydrants
Raising the leg to the side on all fours. Activates the abductors and glutes. It works mainly the hip abductors and glutes.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Fire Hydrants
- Get on all fours with the hands under the shoulders and the knees under the hips, back flat, eyes on the floor.
- Brace the core and lift one knee out to the side, keeping it bent at 90 degrees, as high as it goes without the hips tilting.
- Pause at the top and feel the side of the glute work; the torso stays square to the floor.
- Lower slowly without resting the knee, do all reps, then switch sides.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hip abductors | Gluteus medius |
| Primary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Outer hip — the stabiliser nobody trains
- Keeps the knee tracking where it should
- Support for every single-leg movement
Rep standards for Fire Hydrants
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Fire Hydrants by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Fire Hydrants work?
It works mainly the hip abductors and glutes.
How do you do Fire Hydrants?
Get on all fours with the hands under the shoulders and the knees under the hips, back flat, eyes on the floor. Brace the core and lift one knee out to the side, keeping it bent at 90 degrees, as high as it goes without the hips tilting. Pause at the top and feel the side of the glute work; the torso stays square to the floor. Lower slowly without resting the knee, do all reps, then switch sides.
How many reps of Fire Hydrants is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
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