Bench Fire Hydrants
To do the Bench Fire Hydrants, place one knee and both hands on a bench with your knee under your hips and your hands under your shoulders. Your other leg will be off to the side of the bench hanging straight down to the ground.
Keeping your arms straight, brace your core and then lift the leg off the bench straight up to the side. Keep the leg straight as you lift and don’t bend or you elbows or lean away to try to lift higher. Squeeze your glute to lift the leg up and out to the side.
Lower back down and then lift the same leg again straight out to the side. Do not bend your arms or really rock away to get the leg up higher. You want to move from the hip and use your glute. Complete all reps on one side before switching.
Do not simply swing the leg up as you lift to the side. Feel your glute working. Also, keep the leg out to the side. Do not let it turn into more of a kickback.