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Fire Hydrant In-Out

Calisthenics / Pilates / Intermediate
  • Glutes
  • Obliques
  • Abs
  • Hamstrings
  • Hip Flexors
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  • Steps
  • Variations
  • Tips
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How to do the Fire Hydrant In-Out - Learn Proper Fire Hydrant In-Out Form

  1. Step 1: Get down on hands and knees with palms flat on the ground and shoulder-width apart. Hands should be directly under shoulders.
  2. Step 2: Begin exercise by bracing your abs and bring your right knee as close to your chest as possible (your knee may not move very far).
  3. Step 3: Next, while keeping your knee bent raise your thigh out to the side of your body as high as you can. Be sure not to move your hips or change posture
  4. Step 4: Lastly, kick right leg back behind you till it is straight in line with your torso. This is one repetition. Alternate with opposite leg.

Fire Hydrant In-Out Variations and Fire Hydrant In-Out Alternatives

  1. Variation 1: Perform a traditional Fire Hydrant by simply raise your thigh out to the side as high as you can. Lowe back down. This completes one rep.
  2. Variation 2: Perform exercise with ankle weights to increase resistance.

Fire Hydrant In-Out Tips

  1. Tip 1: It is very important to keep back straight and hips up.
  2. Tip 2: Make sure knee is as close to chest as possible before raising thigh to the outside.

Fire Hydrant In-Out Records and Fire Hydrant In-Out Statistics from Site Users

Fire Hydrant In-Out - Similar Exercises

ExercisePrimary MuscleDifficulty
Default GlutesIntermediate
Default GlutesExpert
Default GlutesVery Easy
Default GlutesIntermediate
Default GlutesIntermediate
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Fire Hydrant In Out Workout Programs (Workout Plans that use the Fire Hydrant In-Out)

Workout PlanDifficulty
Thumb Intermediate
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Fire Hydrant In Out Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Obliques blue Abs blue Hamstrings blue Hipflexors blue Glutes orange

Fire Hydrant In Out Equipment

Fire Hydrant In Out Training Details

The fire hydrant in-out is a calisthenics and pilates exercise that primarily targets the glutes and to a lesser degree also targets the obliques, abs, hamstrings, and hip flexors.

The only fire hydrant in-out equipment that you really need is the following: exercise mat. There are however many different fire hydrant in-out variations that you can try out that may require different types of fire hydrant in-out equipment or maye even require no equipment at all.

Learning proper fire hydrant in-out form is easy with the step by step fire hydrant in-out instructions, fire hydrant in-out tips, and the instructional fire hydrant in-out technique video on this page. The fire hydrant in-out is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the fire hydrant in-out video, learn how to do the fire hydrant in-out, and then be sure and browse through the fire hydrant in-out workouts on our workout plans page!

Fire Hydrant In Out Sports


Fire Hydrant In Out Force Type: N/A
Fire Hydrant In Out Mechanics Type: Compound
Fire Hydrant In Out Other Names: Fire Hydrants In Out, Fire Hydrant In and Out

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