Fysiqal

Isolation · Beginner

Fire Hydrant

Isolation isolation exercise using bodyweight.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Unilateral
Main plane
Frontal

Free account. Log your sets of Fire Hydrant and each workout shows your best set by estimated 1RM.

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How to do the Fire Hydrant

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip abductionprimary action

    Gluteus medius (prime mover, high emphasis); Gluteus minimus (prime mover, moderate emphasis); Gluteus maximus (synergist, moderate emphasis); Tensor fascia lata (synergist, low emphasis)

  • Hip external rotationsecondary action

    Gluteus maximus (synergist, low emphasis); Piriformis (synergist, low emphasis); Gluteus medius (synergist, low emphasis)

  • Spine rotationsecondary action · resisted

    External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis)

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From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.