Looking to redefine your lower body without setting foot in a gym? Here’s a deceptively simple movement that’s as effective as it is accessible—and a favourite among pros working on core stability and power.
A targeted move for glutes, core and posture
When training tennis players, especially those coming back from injury or seeking to build a more stable base, one go-to movement often gets overlooked: the fire hydrant. It’s a bodyweight exercise that doesn’t just target the glutes, but also strengthens the abs, improves hip mobility, and supports a more aligned spine.
The beauty of this exercise lies in its efficiency. No machines, no resistance bands—just your body, the floor, and a bit of determination. Done correctly, the fire hydrant strengthens the posterior chain, helps stabilise the pelvis, and enhances balance. For tennis players, this translates into a more explosive push-off, better control during lateral movements, and reduced lower-back strain during service motion.
How to perform the fire hydrant properly
Start on all fours: hands directly under the shoulders, knees under the hips. This quadruped position sets the foundation for proper alignment. From there, keeping the knee bent, lift one leg out to the side until it’s roughly level with the hip. Focus on engaging your core and keeping your pelvis stable—don’t let your torso twist or collapse.
Lower the leg with control and repeat the movement several times on one side before switching. The key is precision over speed. It’s not about how high you lift your leg, but how stable you can keep your trunk and how actively you recruit your glutes and deep core muscles during each repetition.
In a tennis-specific context, I often recommend adding a light resistance band above the knees once the basic movement is mastered. This increases the challenge and builds endurance in muscles crucial for court coverage.
Consistency brings results
Like any performance-focused routine, consistency is non-negotiable. Aim for three sets of 5 to 10 reps per side, resting about a minute between rounds. As your strength and control improve, you can add reps or slow down the tempo to deepen the engagement.
Done regularly—say, three to four times per week—the fire hydrant can noticeably sculpt the abs, glutes, and outer thighs within two months. But beyond aesthetics, it enhances pelvic stability, which plays a central role in both injury prevention and performance efficiency.
Integrating this exercise into your off-court conditioning plan will not only transform your lower body but also support better posture and more powerful, controlled movement across the board.
So whether you’re chasing your next victory or simply aiming for a stronger, leaner physique, don’t underestimate the fire hydrant. Sometimes, the simplest tools offer the sharpest results.