Exercise & Workout Finder

Fire Hydrant In-Out for Women

Fire Hydrant In-Out

  1. Get down on your hands and knees with your palms flat on the floor and shoulder-width apart. Relax your core so that your lower back and abdomen are in their natural positions. Without allowing your lower-back posture to change, raise your right knee as close as you can to your chest. (Your knee may not move forward much.)
  2. Keeping your right knee bent, raise your thigh out to the side without moving your hips. 
  3. Kick your raised right leg straight back until it's in line with your torso. That's one rep.

This move has been excerpted from The Women's Health Big Book of Exercises by Adam Campbell.

This Move Works:

Abs, Core, Hips, Lower Back, Obliques

  • fire-hyd-in-out-a-female.jpg
  • fire-hyd-in-out-a-female.jpg
  • fire-hyd-in-out-a-female.jpg
  • Step 1

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  • Step 2

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  • Step 3

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Variations on this Exercise