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Fire Hydrant Alternative

12 substitute exercises that target the same muscles

1
Side Lying Kickout demonstration

Side Lying Kickout
2
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
3
Standing Side Leg Raise demonstration

Standing Side Leg Raise
4
Lying Leg Abduction demonstration

Lying Leg Abduction
5
Side to Side Leg Swings demonstration

Side to Side Leg Swings
6
Side Lying Hip Circle demonstration

Side Lying Hip Circle
7
Lying Full Leg Raise demonstration

Lying Full Leg Raise
8
Side Lying 90 Degrees Hip Clam and Kick demonstration

Side Lying 90 Degrees Hip Clam and Kick
9
Standing Side Kick demonstration

Standing Side Kick
10
Side Plank Leg Lift demonstration

Side Plank Leg Lift
11
Double Pigeon Pose demonstration

Double Pigeon Pose
12
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)

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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