Strength

Cable Kneeling Fire Hydrant

Cable Kneeling Fire Hydrant is a superb lower body workout targeting the glutes. Ideal for boosting hip mobility, enhancing core strength and toning your buttocks, it involves lifting one leg sideways while keeping the other knee on the ground.
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Cable Kneeling Fire Hydrant instructions
Step-by-step instructions
1
Attach a cable ankle strap to a low cable pulley and then attach the strap to your ankle.
2
Get down onto your hands and knees on a mat, facing the cable machine.
3
Keep your arms and back straight and your head in a neutral position.
4
Raise your knee out to the side as far as possible, pausing at the top of your motion.
5
Slowly return your leg back down. Repeat for the desired number of reps, then switch to the other leg.
Attach a cable ankle strap to a low cable pulley and then attach the strap to your ankle.
Get down onto your hands and knees on a mat, facing the cable machine.
Keep your arms and back straight and your head in a neutral position.
Raise your knee out to the side as far as possible, pausing at the top of your motion.
Slowly return your leg back down. Repeat for the desired number of reps, then switch to the other leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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