Exercise guide
Cable Fire Hydrant
The Cable Fire Hydrant is a standing hip-abduction exercise performed with an ankle cuff attached to a low pulley. The working knee remains bent while the thigh lifts outward. The glutes and hip abductors perform the movement while the stance leg maintains balance.
Training context
Muscles worked by the Cable Fire Hydrant
The side of the glutes and other hip abductors lift the thigh away from the body. The stance leg and trunk stabilize the pelvis even though they are not listed as target areas.
Using a support allows balance to remain secondary to the hip movement. Cable resistance should be light enough that the torso does not need to lean strongly in the opposite direction.
Technique overview
Lift the knee without turning the pelvis
Attach the cuff, hold a stable support, and bend the working knee. Lift the thigh outward while keeping the pelvis facing forward. Pause briefly, then lower without allowing the weight stack to pull the leg inward. Use a smaller range when the torso or hips begin to rotate.
Treat this as an overview and use a range, pace, and setup you can control.