Glutes exercise

Fire Hydrant

Leg abduction against resistance for the gluteus medius and hip stability.

How to do the Fire Hydrant

4 steps, in the order you do them.

Get on all fours, with your hands under your shoulders and your knees under your hips.
Keep your back flat and your abs tight so your torso doesn't rotate.
Raise one leg out to the side with your knee bent, until your thigh is almost parallel to the floor.
Lower slowly until your knee barely touches the floor. Complete your reps and switch sides.

What goes wrong most often when you do the Fire Hydrant, and how to fix it.

You lean your torso to the opposite side to raise the knee higher.
Keep your shoulders and hips parallel to the floor. Raise the knee only as far as your pelvis doesn't tilt.
Your lower back sags on all fours.
Place your hands under your shoulders and your knees under your hips, with your abs tight and your back flat.
You straighten the knee as you lift and your foot draws an arc.
Keep your knee bent at a right angle and your foot level with your knee through the whole lift.