Dirty Dog

The dirty dog or fire hydrant is an exercise for the gluteal muscles. All three gluteal muscles are engaged for abduction of the legs (moving them outward from the midline). In addition to the gluteus maximus, medius, and minimus, the tensor fasciae latae is also engaged. This muscle on the outside of the thigh not only stabilizes the leg during standing and walking, but also functions in abduction.

Dirty dog execution

Get on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.

Shift your weight onto your left knee. This is your starting position.

Controlledly bring your right knee outward and upward until it is slightly below hip height, or not as high if your groin is not flexible enough for this.

Controlledly bring your knee back.

Repeat on the same side and switch legs between sets.

Dirty dog technique

You do not primarily perform abductor exercises for a shapely set of glutes. Most of the (mass of the) gluteal muscles is used for another function: leg extension. You mainly perform this exercise for functional reasons, to prevent injuries, improve athletic performance, or as rehabilitation. Think of sideways stepping movements, which are very common in everyday life and sports but are trained relatively little in the gym.

The combination of gravity and the mass of the leg does not provide much resistance, especially at the beginning of the movement when the knee moves almost parallel to the floor. Therefore, emphasize the upper part of the movement by holding your knee here for two seconds and strongly tightening your gluteal muscles.

Do not try to 'compensate' for the lack of resistance by throwing your knee up extra quickly and high. You then use more momentum only at the beginning of the movement to make lifting it easier in the final part. While this means the gluteal muscles have to work less hard during the most difficult part, it also increases the risk of groin injuries.

At a glance