Hydrant (right leg)
Quick Overview
Hydrant primarily trains the core muscles, including the abdominals, obliques, and lower back, while also engaging the shoulders, arms, and glutes.
Difficulty: Beginner
Equipment: None (Bodyweight) or Ankle Weights
Target Muscles
- Gluteus Medius
- Gluteus Minimus
- Core (for stabilization)
Secondary Muscles
- Tensor Fasciae Latae (TFL)
How to Perform
- Start on all fours, with hands directly under shoulders and knees under hips.
- Keep your back flat and core engaged.
- Lift your right knee out to the side, keeping the knee bent at 90 degrees.
- Raise it as high as you can without rotating your hips or lower back.
- Lower the knee back to the starting position with control.
Common Mistakes to Avoid
- Tilting the pelvis or rotating the lower back.
- Not keeping the core engaged.
- Using momentum instead of muscle control.
- Arching the back.
Benefits of Hydrant (right leg)
- Strengthens outer glutes (hip abductors).
- Improves hip stability and mobility.
- Can help prevent knee injuries by strengthening hip stabilizers.