Strength

Dumbbell Standing Fire Hydrant

Try the Dumbbell Standing Fire Hydrant exercise for glute and hip strengthening. Improve balance and lower body strength by lifting a leg sideways, holding a dumbbell. Great for building booty muscles and hip stability.
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Dumbbell Standing Fire Hydrant instructions
Step-by-step instructions
1
Stand upright, holding one dumbbell in your right hand.
2
Place your left hand on your hip and slightly bend your knees.
3
Lift the dumbbell outward to the side, keeping your elbow bent and your palm facing downwards.
4
Bring the dumbbell back to the starting position in a controlled fashion.
5
Switch hands and repeat the action for the programmed number of reps.
Stand upright, holding one dumbbell in your right hand.
Place your left hand on your hip and slightly bend your knees.
Lift the dumbbell outward to the side, keeping your elbow bent and your palm facing downwards.
Bring the dumbbell back to the starting position in a controlled fashion.
Switch hands and repeat the action 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
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Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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