This Fire Hydrant Exercise Variation will Bulletproof your Hips

Apr 28, 2025 | Tags: Hips

Is that a dog peeing on the street? No, it’s a fitness enthusiast doing a fire hydrant exercise!

This is how the fire hydrant got its name. But don’t be fooled by the cute moniker. This exercise means business. And if you do the variation I share in this article, your hips will forever thank you.

Many people compensate and “leak” tension when performing the traditional fire hydrant. They’ll lean too much on the knee that is on the ground. This is only natural as it is difficult to maintain balance when you’re in this type of three-point position.

Fire hydrant Exercise on the Wall

The purpose of the fire hydrants exercise is to strengthen the gluteus medius and other lateral hip muscles. So why not perform a variation that helps you emphasize that goal?

Perform 2-3 sets on each side for anywhere between 3 to 15 reps. Hold the elevated position for 1-5 seconds. Start with a lower intensity; 3 reps with a second hold is good volume for a beginner.