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Exercise guide
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Fire Hydrants / Abductor / Adductor Knee Raises

Fire Hydrants / Abductor / Adductor Knee Raises exercise illustraion diagram
Equipment required
Primary muscle group(s)
Secondary
Fire Hydrants / Abductor / Adductor Knee Raises exercise muscle groups Fire Hydrants / Abductor / Adductor Knee Raises exercise primary muscle groups Fire Hydrants / Abductor / Adductor Knee Raises exercise secondary muscle groups
  1. 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.
  2. Try to relax your core so that your back and abs are in a natural position.
  3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
  4. Now raise your right thigh out to the side, keeping the hips still.
  5. Kick your raised leg straight back slowly until it is in line with your torso.
  6. 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. Weighted cossack squats, adductor / adduction inner thigh machine and snap jumps 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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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
WorkoutLabs Fit Simple Workouts App for Weight Loss and more!
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!
Personal Training Software from WorkoutLabs
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Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
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