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Fire Hydrants / Abductor / Adductor Knee Raises

Fire Hydrants / Abductor / Adductor Knee Raises
Equipment required
Primary muscle group(s)
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 gym work out exercise that targets glutes & hip flexors and also involves abs. Refer to the illustration and instructions above for how to perform this exercise correctly. Resistance band glute bridges, front barbell squats and trx suspension strap hamstring / leg curls are related exercise that target the same muscle groups as fire hydrants / abductor / adductor knee raises. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
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