Bodyweight fire hydrant

How to do this exercise

1. Step:1 Position yourself on all fours on a mat, with your hands directly above your shoulders and your knees directly above your hips.
2. Step:2 Voluntarily contract the abdominals to freeze the trunk and keep the back perfectly flat.
3. Step:3 Inhale, then exhale as you raise one knee outward without changing the angle of the knee (keep it bent at 90°).
4. Step:4 Make sure both arms remain straight and your weight does not shift completely to the opposite side.
5. Step:5 At the top of the movement, perform a voluntary contraction (squeeze) of the glutes for 2 seconds.
6. Step:6 Lower the knee back down in a very controlled manner, barely touching the ground before returning for the next repetition.
7. Step:7 Complete all reps on one leg before switching to the other.