Quadruped Fire Hydrants


This exercise strengthens the muscles of the hip, core and shoulders while providing weight-bearing benefits to the upper and lower extremities.

Set up

Begin on your hands and knees, with your hands directly under your shoulders and your knees directly under your hips. Maintain a neutral spine.


Keeping your knee bent at a 90-degree angle, lift one leg up to the side. Hold the position for a second, and then lower your leg back to the starting position.

Repeat this movement. Then switch sides.


  • Keep your movements slow and controlled throughout the exercise.
  • Don’t drop your head – keep your neck nice and long.
  • Make sure to keep your core engaged and your back straight throughout the exercise to avoid any discomfort.
  • Keep your arms straight – do not let your elbows bend.
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