Weighted Fire Hydrant Kicks
Muscle Groups: Abductors, Quads, Hamstrings
Weighted Fire Hydrant Kicks focuses on Abductors, Quads, Hamstrings.
How to Perform
Follow these step-by-step instructions to perform Weighted Fire Hydrant Kicks with proper form and technique.
- 1
Start on your hands and knees, with your hands directly under your shoulders and knees under your hips. Secure a dumbbell in the crease of one knee by squeezing your calf towards your hamstring.
- 2
Keeping your core engaged and back flat, lift the weighted leg out to the side, maintaining a 90-degree bend in your knee, until your thigh is parallel to the floor.
- 3
From this side-lifted position, extend your lifted leg straight back behind you, squeezing your glute.
- 4
Bend your knee again, returning it to the side-lifted position with your thigh parallel to the floor.
- 5
Slowly lower your knee back to the starting position on the floor, maintaining control.
Related Exercises
If you enjoyed Weighted Fire Hydrant Kicks, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Fire Hydrant Kicks, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
