Strength
Fire Hydrant Circles
A controlled mobility movement designed to wake up the glutes and improve functional hip range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Start on all fours in a tabletop position with your wrists directly under your shoulders and knees under your hips.
Engage your core to maintain a neutral spine and prevent your lower back from arching during the movement.
Lift your right knee off the floor and move it out to the side while keeping the knee bent at a ninety-degree angle.
Begin rotating your hip in a slow, controlled circular motion as if you are drawing a circle with your kneecap.
Complete the circle by bringing the knee back toward the center and then repeating the rotation for the prescribed reps.
Switch legs and repeat the same circular motion with the left hip at the same controlled tempo.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back to gain more range of motion
- Leaning significantly toward the supporting side
- Moving too fast and using momentum instead of muscle control
- Allowing the elbows to bend during the hip rotation
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.