Fire hydrant
Hips and glutes · Learning · in reps · per side
Why it helps your running
Your glutes work laterally while your core holds steady: the stability you need on off-camber ground.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up, 1s pause
How to do it
- On all fours, hands under your shoulders, knees under your hips.
- Lift one knee out to the side, still bent, up to hip height, hold a second, lower it back down.
- Keep your shoulders and hips square, back flat.
Common mistakes
- Your torso leans to the opposite side to lift higher.
- Your lower back arches.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.