Kneeling Single Kickback Fire Hydrant

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to create a flat, neutral spine from head to tailbone.
3. Distribute your weight evenly between your hands and the stationary knee.

How to do it

1. Exhale as you drive one heel toward the ceiling, keeping the knee bent at 90 degrees until your thigh is parallel to the floor.
2. From the top of the kickback, rotate your hip outward to bring your knee toward the side in a fire hydrant motion.
3. Inhale as you reverse the arc, bringing the knee back down toward the starting position without letting it touch the floor.
4. Maintain a controlled 2-1-2 tempo (2 seconds up/out, 1 second hold, 2 seconds down).

Form checklist

• Keep your hips square to the floor during the kickback to avoid rotating the lower back.
• Maintain a 90-degree bend in the working leg throughout the entire rep.
• Avoid shrugging your shoulders; push away from the floor to stay stable.
• Keep your gaze down between your hands to maintain a neutral neck.

Pro tips

• Focus on 'pinching' the glute at the peak of both the kickback and the lateral lift to maximize muscle fiber recruitment.
• Imagine a glass of water on your lower back; your goal is to move the leg without spilling a drop, which forces the obliques to stabilize the torso.

Make it harder

• Place a light dumbbell in the crook of the working knee to add resistance to the glutes and hamstrings.
• Loop a resistance band just above your knees to increase tension during the lateral fire hydrant phase.

Frequently asked

What muscles does the kneeling single kickback fire hydrant work?

The kneeling single kickback fire hydrant primarily targets the glutes and hamstrings, and also works the abs as secondary muscles.

What equipment do you need for the kneeling single kickback fire hydrant?

The kneeling single kickback fire hydrant requires no equipment — just your body weight.

Is the kneeling single kickback fire hydrant good for beginners?

Yes. The kneeling single kickback fire hydrant is a beginner-friendly movement and a strong foundation to build on.

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