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Why trainers swear by fire hydrants for stronger, rounder glutes

This simple exercise can take your lower body workout to the next level!

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Fire hydrant
Adobe Stock

Strong glutes are imperative for an impressive physique and ease when it comes to carrying out daily tasks. The fire hydrant exercise is one that is often overlooked, but as a personal trainer, I often incorporate it into my clients’ lower-body sessions. While it may not deliver the intensity of an exercise like the barbell squat, it can still provide resistance to the glute muscles and help improve hip mobility.

If you are interested in adding fire hydrants to your weekly routine, keep reading to learn how to do them right, tips for getting the best results, and more!

What muscles does the fire hydrant exercise target?

Fire hydrant exercise
kettlebell exercise – fire hydrant Adobe Stock

According to the Cleveland Clinic, “[The glute] muscles play a large role in stabilizing, balancing and controlling your lower body movements and posture. When your glutes are weak or injured, it can affect how you walk, sit and stand.”

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The fire hydrant exercise primarily targets the gluteus medius, a smaller glute muscle located on the side of the hip. Strengthening this muscle improves hip stability, balance, and overall lower-body strength. It is particularly important for preventing injuries and maintaining proper alignment during activities like running, squatting, or walking.

In addition to the gluteus medius, fire hydrants also engage the gluteus maximus, the largest muscle in the buttocks, which contributes to hip extension and overall lower-body power. The exercise also lightly activates the core muscles, including the obliques and transverse abdominis, as these muscles work to stabilize the torso while you lift your leg.

Finally, the hip abductors and external rotators benefit from this movement. These muscles help control lateral leg movements and support the hip joint during daily activities and athletic performance.

How to perform the fire hydrant exercise

Man doing fire hydrant exercise
Lio putra / Shutterstock

Instructions:

  1. Start on all fours: Place your hands directly under your shoulders and knees under your hips. Keep your back flat and core engaged.
  2. Engage your core: Brace your abdominal muscles to stabilize your torso throughout the movement. Avoid arching your back.
  3. Lift your leg: Keeping your knee bent at 90 degrees, lift one leg out to the side until your thigh is parallel to the floor. Move slowly and with control.
  4. Pause and squeeze: At the top of the movement, pause for 1 to 2 seconds and squeeze your glutes.
  5. Lower slowly: Return your leg to the starting position without letting your knee touch the ground.
  6. Switch sides: Complete all reps on one leg before switching to the other.

Recommended sets/reps: 3 sets of 12–20 reps per leg

Tips for getting the most out of fire hydrants

woman doing fire hydrant exercise
lioputra / Adobe Stock

Here are some tips you may want to consider utilizing to see the best results when doing fire hydrants:

  • Focus on form over speed. Move slowly and with control to ensure you’re engaging the correct muscles, especially the glutes and hips.
  • Keep your core tight. Engaging your abs helps stabilize your torso and prevents your lower back from arching during the lift.
  • Use a resistance band. Place a mini band around your thighs just above the knees to increase tension and make the exercise more challenging.
  • Avoid leaning to one side. Keep your weight evenly distributed on both arms and focus on moving only the working leg.
  • Add a pause at the top. Try holding the lifted position for one to two seconds to maximize muscle activation.
  • Progress gradually. Increase reps, resistance, or sets over time to keep challenging your muscles and avoid hitting a plateau.

Other exercises for a complete glute workout

Man doing front squats muscular.
dusanpetkovic1 / Adobe Stock

To build strong, balanced glutes, combine fire hydrants with other effective lower-body exercises during your workout. Glute bridges and hip thrusts are excellent for targeting the gluteus maximus, the largest muscle in the buttocks. Focus on driving through your heels and squeezing at the top for maximum activation.

Squats and lunges work multiple muscle groups, including the glutes, hamstrings, and quads. Adding weights or resistance bands can further increase difficulty and help develop strength and muscle tone.

To target the gluteus medius and improve hip stability, include side-lying leg raises and clamshells. These movements strengthen the outer glutes, enhancing your balance and reducing your risk of injury.

For an added challenge, try step-ups or Romanian deadlifts, which engage the glutes through controlled, functional movements. Mixing these exercises into your weekly routine ensures well-rounded glute development, better posture, and improved performance in both athletic and everyday activities.

Frequently asked questions

Hip pain and back pain
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How many fire hydrants should I do a day to see results?

To see results from fire hydrants, aim for three sets of 12 to 20 reps per leg, three to four times a week. Focus on controlled movement and proper form. Combine the exercise with squats, lunges, and glute bridges for balanced development and faster toning of your glutes and hips.

What is a mistake for the fire hydrant exercise?

A common fire hydrant mistake is swinging the leg too quickly instead of lifting it with control. Arching your lower back, leaning sideways, or not engaging your core also reduces effectiveness. Keep movements slow, hips square, and focus on contracting the glutes to maximize results and prevent injury.

Do fire hydrants help relieve hip pain?

Fire hydrants can help relieve hip pain by strengthening the glutes and stabilizing muscles around the hip joint. Stronger muscles support proper alignment and reduce strain on surrounding tissues. However, perform them with proper form and consult a professional if pain persists, as underlying issues may require targeted treatment.

Christine VanDoren
Christine VanDoren
Contributor
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her… Read Full Bio
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