Fire hydrant

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Abductors, Glutes.

What it is called elsewhere

• Norsk Brannhydrant
• Svenska Fire hydrant
• Dansk Fire hydrant
• Deutsch Fire Hydrants
• Español Fire hydrant
• Italiano Fire hydrant
• Português Hidrante
• Русский Пожарный гидрант
• Français Fire hydrant

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.