Health Advocate Blog

Workout of the Week: Fire Hydrants

This week’s workout is a bodyweight exercise that utilizes the gluteus maximus. Fire Hydrants are helpful in working your glutes and strengthening your back. Let’s get started!

How to do it

  1. Begin with your hands and knees on the floor. Your hands should be directly under your shoulders and knees beneath your hips. You should be looking down at the ground.
  2. Tighten your core, then lift your right leg at a 45-degree angle away from your body. Your knee should be flexed at a 90-degree angle.
  3. Slowly lower your leg back down to the starting position.
  4. Repeat 10 times with the right leg.
  5. Next, switch legs by completing steps 2 through 4 using the left leg.


  • Nailing the right form is necessary to get the most out of this glute-sculpting exercise.
  • Try to keep your back straight and avoid shifting your weight. The only movement should be coming from your legs.

Always talk to your doctor prior to beginning a new workout routine and only perform exercises appropriate for your health and fitness level.