Glutes · Beginner

Fire Hydrant

Glute Med · also Glutes

Equipment: Mat

How to do it

• Start on hands and knees, hands under shoulders, knees under hips
• Brace your abs and keep your back flat and head neutral
• Keep the knee bent 90° and lift it out to the side
• Raise it only as high as both hips can stay level
• Lower slowly back under the hip and repeat

Common mistake

✕ LEANING AWAY FROM THE LEG → ✓ HIPS LEVEL, LIFT ONLY THE KNEE

Starting point: 3 sets × 12–15 per side, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: recreation.gmu.edu, uhs.princeton.edu, ohio.edu, acefitness.org.