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Fire Hydrant Circle Bodyweight
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Home ›
Glutes ›
Fire Hydrant Circle Bodyweight
Fire Hydrant Circle Bodyweight
GlutesBodyweightSquatCalisthenics
Your Goal General Fitness
Sets
2–3
Reps
10–15
Rest
60s
How To Perform
1
Stand with feet shoulder-width apart, toes pointed slightly outward.
2
Brace your core and keep your chest up throughout the movement.
3
Break at the hips and knees simultaneously, tracking knees over toes.
4
Lower until your thighs are parallel to the floor — or as deep as your mobility allows.
5
Drive through your heels to stand back up, squeezing your glutes at the top.
Pro Tips
Focus on feeling the target muscle working rather than just moving the weight.
The last 2-3 reps of a set are where growth happens — push through them with good form.
Rest 60-90 seconds between sets for hypertrophy, 2-3 minutes for strength work.
Overview
The Fire Hydrant Circle Bodyweight is a legs exercise using bodyweight that directly targets the legs, with Glutes picking up the supporting work. It builds both strength and muscle density through a controlled range of motion.
Muscles Worked
Legs
75%
Glutes
42%
Hamstrings
32%
Calves
22%
Common Mistakes
Using too much weight and sacrificing form to complete the movement.
Rushing through reps — speed kills the time under tension that drives results.
Neglecting the eccentric phase — lowering with control is where a lot of the growth happens.
About Training Your Glutes
The glutes — primarily the gluteus maximus, with the medius and minimus on the side of the hip — are the strongest muscles in the body and the engine of hip extension. Well-developed glutes drive performance in squats, deadlifts, and sprints, and support the lower back and hips.
Hip thrusts and glute bridges load the glutes through their strongest range and are the most direct builders. Squats, lunges, and Romanian deadlifts add size through deep hip flexion, while abduction work and kickbacks target the upper and side glutes for shape and hip stability.
Focus on driving through the heels and squeezing the glutes hard at the top of each rep rather than arching the lower back.
