Kneeling side lift
Also called fire hydrant
- Works
- Side of the hip · gluteus medius and minimus
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Kneel on all fours with hands under shoulders and knees under hips.
Steps
- Keep the knee bent.
- Lift one leg out to the side until the thigh is nearly level with your hip.
- Lower slowly.
- Do all reps, then change legs.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
In the side of the hip that is lifting.
Common mistakes
- Leaning the body away to lift higher.
- Letting the back sag.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.