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Dumbbell Fire Hydrant Circle
Dumbbell fire hydrant circle that targets glutes and hip abductors to improve hip stability and mobility; performed unilaterally in quadruped position with controlled circular knee motion.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Hamstrings, Abs
Accessory Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Abductors
8/10Glute Medius, TFL
Hamstrings
4/10Abs
3/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position yourself on hands and knees with hands under shoulders and knees under hips. Secure a light dumbbell in the crease behind one knee.
- Bend working knee to 90 degrees and lift leg out to side until thigh parallels floor.
- Rotate hip to draw a smooth circle with knee, forward then reverse.
- Keep torso stable and movement from hip only.
- Complete reps in one direction, then reverse or switch sides.
- Lower leg controlled to start position.
Coaching Tips
Form Cues
- Core tight
- Hip leads motion
- Knee stays bent
- No back arch
- Smooth circles
Breathing
Inhale during descent or circle; exhale on lift and abduction.
Tempo
2-0-2
Range of Motion
Lift thigh to parallel with floor; complete full circles without pelvic tilt.
Safety
Safety Notes
- Avoid if acute hip or lower back pain
- Secure dumbbell to prevent dropping
- Use towel for knee comfort if needed
- Support on forearms if wrist issues
Spotting
Not required; self-supported exercise.
Common Mistakes
- Arching lower back
- Tilting pelvis
- Using momentum
- Lifting too high
- Rotating torso
When to Avoid
- Acute hip impingement
- Lower back strain
- Knee instability
Flexibility Needed
- Adequate hip abduction range
- Basic hip rotation mobility
Build Up First
- Quadruped position hold
- Basic glute activation
Also known as
DB Fire Hydrant Circle, Weighted Hip Circle, Dumbbell Quadruped Hip Circle
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