Fire Hydrants, Donkey Kicks, and Hip Circles
A glute activation sequence on hands and knees: fire hydrants, donkey kicks, and hip circles with a steady lower back. It gets the hips ready for running, jumping, and cutting and helps prevent knee and low back injuries.
How to play
- Setup (1 min): each student on a mat on hands and knees, hands under shoulders and knees under hips. A partner checks that the back is flat like a tabletop.
- Fire hydrants (2 min): lift the bent knee out to the side to hip height without rotating the trunk; 10 slow reps per leg with a 2-second hold at the top.
- Donkey kicks (1.5 min): with the knee bent at 90°, press the sole of the foot toward the ceiling by squeezing the glute, without arching the low back; 10 per leg.
- Hip circles (1.5 min): draw a big circle with the knee forward, out to the side, and back; 5 each direction per leg.
- Tie it together (1 min): move to a high plank and do 5 slow mountain climbers bringing the knee to the same-side elbow; then stand and do 10 brisk squats.
Rules
- The trunk stays still: if the hips tilt, lower the leg.
- Keep the abs braced and the neck in line with the back throughout.
- Move slowly and with control; stop if the knee or low back hurts.
- Space mats 1 m apart so no one kicks a neighbor.
Variations
Easier
Do the same movements lying on your side, lifting the top leg, instead of on hands and knees.
Standard
Two sets of 10 reps per leg for each exercise.
Harder
Hover the knees 2 cm off the floor in a bear position throughout each set.
Adaptations
- Limited mobility or wrist issues: rest the forearms on a bench or do the movements standing with one hand on the wall.
- Autism: a fixed sequence on a picture card and the teacher counting reps out loud.
- Lower fitness: 6 reps per leg and 15 seconds of rest between exercises.
Learning goals
- Activate the glute max and glute medius before running and jumping.
- Keep the spine stable while the hip moves.
- Explain the link between a weak glute medius and knee injuries.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
The typical cheat is rotating the pelvis to lift the leg higher; have the partner rest a hand on the low back to feel any movement. Calm music and counting out loud work well.
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