9. Fire Hydrant
“The main muscles at work here are the abductors and the glutes (medius),” says Marine. “I like to use this primarily as a mobility/warm-up exercise before I do any standing multi-joint exercises.”
How to: In a table-top position (on hands and knees) raise one leg to the side keeping your knee at 90° (at this point you’ll realize why it’s called a fire hydrant), then lower the leg back down to its original position.
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