StrengthBeginnerGlutesAbductors
Movement atlas
Fire hydrants
Abductions de hanche à quatre pattes
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Muscles
- Glutes, Abductors
- Equipment
- Bodyweight
Description
On all fours, lift your thigh to the side.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Start on all fours with hands below the shoulders, knees below the hips, and the trunk braced.
- 2Keep one knee bent and lift the thigh out to the side without rotating the pelvis, then lower slowly before switching legs.
Common Mistakes
- Shifting all the weight onto the opposite hand and rotating the torso.
- Lifting beyond a controlled range and arching the back.
Tips
- Start on all fours with hands below the shoulders, knees below the hips, and the trunk braced.
- Keep one knee bent and lift the thigh out to the side without rotating the pelvis, then lower slowly before switching legs.
Equipment
Bodyweight
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
Easier variants to get started
Equivalent Exercises
Interchangeable alternatives
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