Fire Hydrants are a bodyweight isolation exercise that targets the gluteus medius, gluteus minimus, and hip stabilizers. Begin on all fours with your hands under shoulders and knees under hips. Keeping your core tight and back flat, lift one leg out to the side while keeping the knee bent at 90 degrees—like a dog at a fire hydrant. Pause briefly at the top, then return to start with control. This movement strengthens hip abductors, improves mobility, and adds definition to the outer glutes. Gymcheq uses fire hydrants to reinforce stability, prevent knee injuries, and support stronger squats and lunges.