One Sided Fire Hydrants
Quick answer
One Sided Fire Hydrants is a beginner isolation bodyweight exercise that mainly works the glutes, with the abs, lower back and obliques assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do One Sided Fire Hydrants
- 1
Start in table-top position.
- 2
Keeping your knee bent, lift your leg so it’s at a right angle to your body and parallel with the ground.
- 3
Lower your leg to the ground.
Form cues
- Take it slow. Focus on keeping your body active and aligned through the movement to maximise results.
- Keep your arms straight, try not to drop to one side as you lift your leg.
- Engage your core throughout the movement.
- Lift your leg as high as you can, but don’t worry if you can’t get it all the way up – just do what you can. Same goes for the angle. If you can’t get your leg to 90 degrees that’s perfectly fine, 45 degrees is another common variation, or whatever you can manage. You'll get there!
Breathing: 1. Breathe in at the beginning of the exercise. 2. Breathe out as you lift your leg.
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