Fire Hydrants

How to do it

1. Start on all fours with your hands directly under your shoulders and knees directly under your hips. Your back should be flat and your core engaged.
2. Keeping your knee bent at a 90-degree angle, slowly lift one leg out to the side, away from your body, as if you were a dog lifting its leg on a fire hydrant. Keep your hips as stable as possible, avoiding tilting.
3. Lift your leg until your thigh is parallel to the floor, or as high as you can comfortably go without shifting your torso.
4. Pause briefly at the top, squeezing your glute and abductor muscles.
5. Slowly lower your leg back to the starting position with control.
6. Complete the desired number of repetitions on one side before switching to the other leg.

More abductor exercises

Thigh Abductor