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Fire Hydrant Circle
Bodyweight exercise on all fours that circles one bent leg to target glutes and hip abductors, improving hip mobility and stability; used in warm-ups or for glute isolation.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Hip Flexors, Abs
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
10/10Glute Medius, Glute Max
Abductors
8/10TFL
Hip Flexors
5/10Iliopsoas
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Position on all fours with hands under shoulders and knees under hips on a mat, core engaged and spine neutral.
- Lift one knee bent at 90 degrees out to side until parallel to floor.
- Draw knee backward in arc to hip extension.
- Continue circle forward and inward toward chest.
- Complete full smooth circle without torso rotation.
- Reverse direction for reps.
- Lower leg and switch sides.
Coaching Tips
Form Cues
- Isolate from hip
- Keep hips level
- Brace core tight
- Knee tracks smoothly
- Avoid back arch
Breathing
Inhale during the forward and inward phase; exhale during backward and outward phase while bracing core.
Tempo
3-0-3
Range of Motion
Full hip circle from abduction to extension to flexion, knee at 90 degrees, without exceeding neutral spine or hip discomfort.
Safety
Safety Notes
- Stop if hip or knee pain occurs
- Maintain neutral spine to protect lower back
- Start with small circles if mobility limited
Spotting
Not required; self-supported bodyweight movement.
Common Mistakes
- Rocking torso side to side
- Using momentum to swing leg
- Arching lower back
- Letting hips rotate
- Incomplete circles
When to Avoid
- Acute hip impingement
- Knee joint instability
- Lower back injury
Flexibility Needed
- Hip flexion beyond 90 degrees
- Basic shoulder stability in quadruped
Build Up First
- Mastery of standard fire hydrant abduction
- Core bracing competency
Also known as
Hip Circle, Quadruped Leg Circle, Glute Circle
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