Strength

Dumbbell Kneeling Fire Hydrant

The Dumbbell Kneeling Fire Hydrant is a glute and hip-targeting exercise enhancing strength, hip mobility, and stability by lifting the knee sideways with straight elbows.
View all exercises
Dumbbell Kneeling Fire Hydrant instructions
Step-by-step instructions
1
Get on all fours on a mat or soft floor with a dumbbell lodged behind one knee.
2
Maintain a flat back and square shoulders with the floor.
3
Raise your dumbbell-laden knee outwards, away from your body, while keeping it bent.
4
Avoid leaning into the opposite hip as you raise your knee.
5
Lower your leg back to the initial position and repeat for the programmed number of reps.
Get on all fours on a mat or soft floor with a dumbbell lodged behind one knee.
Maintain a flat back and square shoulders with the floor.
Raise your dumbbell-laden knee outwards, away from your body, while keeping it bent.
Avoid leaning into the opposite hip as you raise your knee.
Lower your leg back to the initial position and repeat for the programmed number of reps.
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Dumbbell Kneeling Fire Hydrant, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer