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Exercises
Glutes

Quadruped Hip Abduction

Beginner
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muscles worked
primary
Glutes
How to do it
Execution:
  1. 1
    Get on all fours, hands under shoulders and knees under hips.
  2. 2
    Keep your spine neutral and core braced.
  3. 3
    Lift one leg out to the side with the knee bent 90°, up to hip height.
  4. 4
    Lower slowly and repeat before switching sides.
Tip: also called the "fire hydrant" — focus on the gluteus medius, not momentum.