Dumbbell Fire Hydrant Circle
The Dumbbell Fire Hydrant Circle is a targeted hip mobility and strengthening exercise where you squeeze a dumbbell behind your knee while rotating the hip in a controlled circular motion. This movement isolates the gluteus medius and maximus while challenging core stability and balance.
Because this exercise relies on precise control rather than heavy loading, tracking your RPE is crucial; our AI ensures you're feeling the stimulus in your glutes without compromising form or straining your lower back. By analyzing your recent leg training volume and recovery data, the app can adjust the recommended weight or reps to prevent overuse of the hip flexors. Additionally, if you log hip discomfort or restricted mobility, the system can instantly suggest unweighted regressions to maintain joint health without aggravation.
Form Cues
- Squeeze the dumbbell tightly behind your knee
- Keep your wrists directly under your shoulders
- Brace your core to keep your back flat
- Draw a large, controlled circle with your knee
- Keep your hips square to the floor
- Don't arch your lower back
- Don't rotate your spine to lift the leg higher
- Don't let the dumbbell slip from your grip
- Don't rush the circular movement
- Don't bend your elbows
Common Mistakes
- Rotating the torso to compensate
- Arching the lower back
- Using momentum instead of control
- Insufficient grip on the dumbbell
- Limited range of motion
Muscles Worked
This exercise primarily targets the gluteus medius and maximus, which are essential for hip stability and lateral movement. By adding a dumbbell and a circular motion, you also engage the core stabilizers—specifically the obliques and transverse abdominis—to prevent your torso from twisting during the movement.
Primary
Secondary
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