Keeping one knee bent, lift that thigh out to the side through hip abduction while the pelvis stays level and the shoulders remain square to the floor. The fire hydrant trains the hip abductors, including the gluteus medius, while the trunk and supporting hip resist rotation. The available range varies with hip structure; lifting higher is not necessarily better. Use a small motion, keep the knee under the hip between repetitions, and stop if the front or side of the hip feels pinched.
IN THE APP
iOS and AndroidGet LIFTAG freeScan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Fire Hydrant.
Open Fire Hydrant in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
