Fire Hydrant Kick
Exercise Overview
The fire hydrant kick is a hip abductor strengthening exercise that doesn’t require equipment. Start on your hands and knees (known as the quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Abduct the hip to approximately 45 degrees and extend the knee to increase engagement of the glutes. Hold this position for up to 5 seconds before returning back to starting position. Repeat as required.
Muscles Involved
GlutesGluteus MaximusGluteus MediusPiriformis
Related Conditions
Greater Trochanteric Pain SyndromeExternal Snapping Hip SyndromeGlute Amnesia / Gluteal AmnesiaSacroiliac Joint SyndromeHip OsteoarthritisITB SyndromeHip ImpingementGreater Trochanteric BursitisPiriformis SyndromeGluteus medius tendinitisgluteus maximus tendinopathy