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
Resistance Band Deadlifts
One-Arm Kettlebell Snatch
TRX Suspension Straps Side Step / Lateral Lunges
Fire hydrants / abductor / adductor knee raises is a at-home exercise that targets glutes & hip flexors and also works abs. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Resistance band deadlifts, one-arm kettlebell snatch and trx suspension straps side step / lateral lunges. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
