ClapMove · clapmove.com
Exercise handout — move better, feel better.
Fire Hydrant
Quadruped hip abduction for glute medius activation. Named for the classic dog position, targets lateral hip stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Spine in neutral
Step 1 of 4
Keep knee bent at 90 degrees
Step 2 of 4
Lift knee out to the side (like a dog at a fire hydrant)
Step 3 of 4
Don't rotate spine - pelvis stays level
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Knee stays bent
- Pelvis stays level - no rotation
- Feel it in outer hip/glute
- Move controlled, not fast
Common Mistakes to Avoid
- Rotating pelvis
- Arching low back
- Lifting too high
- Using momentum
Safety Information
Keep pelvis level to protect SI joint.
Progressions
Add band above knees, circles at top
Regressions
Smaller range of motion
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.