ClapMove · clapmove.com
Exercise handout — move better, feel better.
Fire Hydrant
Hip abduction and external rotation exercise performed in quadruped position.
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
No equipment? Try: Mini-band around knees
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Position on hands and knees
- Hands under shoulders, knees under hips
- Core engaged, back flat
Step 1 of 4
Keep knee bent at 90 degrees
Step 2 of 4
Lift knee out to side like a dog at a fire hydrant
Step 3 of 4
Keep hips level - don't shift weight
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Keep hips level throughout
- Lift from the hip, not by shifting body
- Maintain neutral spine
- Control the movement
Common Mistakes to Avoid
- Shifting weight to opposite side
- Rotating hips
- Arching back
- Moving too fast
Safety Information
Pad knees if uncomfortable. Stop if hip pain.
Progressions
Add mini-band, circles at top, pause holds
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.