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Quadruped Fire Hydrant
- 1 - Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2 - Brace your core and keep your spine neutral, avoiding arching or rotating your lower back.
- 3 - Keeping one knee bent at about 90 degrees, lift that leg out to the side until your hip is abducted and you feel your glute engage.
- 4 - Pause briefly at the top while keeping your pelvis as level as possible.
- 5 - Lower the knee back to the starting position in a controlled motion without shifting your weight excessively.
- 6 - Repeat for the desired number of repetitions, then switch sides.
