Quadruped Hip Abduction

A Quick Guide to Quadruped Hip Abductions

also known as

  • Fire hydrant

purpose and benefits

Fire-hydrants are a popular exercise that target the gluteus medius, gluteus minimus. These muscles are responsible for hip abduction, which is the movement of the leg away from the midline of the body. The primary purpose of this exercise is to strengthen and tone the muscles in the hips and thighs. By incorporating fire-hydrants into your workout routine, you can improve your hip stability, enhance your overall lower body strength, and prevent injuries. They are also a great addition to warm-up routines, as they activate the hip muscles and improve mobility. 

primary muscles used

  • Hip abductors (gluteus medius, gluteus minimus, tensor fasciae latae)

secondary muscles used

  • Quadriceps
  • Core muscles (lower back and abdominals) 

How to do quadruped hip abductions

  1. Begin on all fours with your hands directly under your shoulders and your knees under your hips.
  2. Engage your core muscles and keep your spine neutral.
  3. Lift your right leg out to the side, keeping your knee bent at a 90-degree angle.
  4. Pause for a moment at the top of the movement, squeezing your glute muscles.
  5. Slowly lower your leg back to the starting position.
  6. Repeat the movement on the other side, lifting your left leg out to the side.
  7. Continue alternating sides for the desired number of repetitions and sets.

loading options

  • Bodyweight
  • Resistance bands
  • Ankle weights
Safety & Precautions

Proper form and technique, combined with an appropriate loading weight, are essential to maximize the benefits of any exercise and minimize the risk of injury.

If you're new to an exercise, start with bodyweight and gradually increase the difficulty as you become stronger. Or consider seeking guidance from a qualified professional to ensure you're performing each exercise correctly for your specific anatomy.