Fire hydrant circle bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Medius, Gluteus Minimus

Secondary muscles

Tensor Fasciae Latae

How to do it

1. Begin on the floor in an all-fours position with your hands directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged.
2. Keeping your knee bent at a 90-degree angle, lift your right leg out to the side until your thigh is parallel to the floor.
3. Move your right leg in a circular motion, making small controlled circles with your knee while keeping your hips level and avoiding torso rotation.
4. Complete the desired number of circles, then lower your right leg back to the starting position. Repeat on the left side.

Form tips

• Avoid rotating your hips or torso; focus on isolating the movement in your hip.
• Perform the exercise on a stable, non-slip surface to prevent slipping or injury.
• Breathe steadily, exhaling as you lift your leg and inhaling as you lower it.
• Ensure your hands are positioned directly under your shoulders to maintain proper form and prevent strain.