Fire Hydrants / Abductor / Adductor Knee Raises
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
- Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
- Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso.
- Reverse the movement to return to the starting position.
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Related exercises to discover
Fire hydrants / abductor / adductor knee raises is a at-home work out exercise that targets glutes & hip flexors and also involves abs. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Fire hydrants / abductor / adductor knee raises, inchworms / walkouts and resistance band glute bridges are related exercise that target the same muscle groups as fire hydrants / abductor / adductor knee raises. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
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