Fire Hydrant Alternative
12 substitute exercises that target the same muscles
Kneeling Forward Hip Circles
Side Lying Kickout
Standing Side Leg Raise
Side Lying 90 Degrees Hip Clam and Kick
Side Lying Hip Circle
Lying Leg Abduction
Standing Side Kick
Side to Side Leg Swings
Lying Full Leg Raise
Kneeling Straight Leg Circle
Bent Leg Side Kick (Kneeling)
Swim Leg Circle
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Fire Hydrant trains
Primary Gluteus Medius
Secondary Gluteus Maximus Gluteus Minimus Obliques Tensor Fasciae Latae
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