About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Advanced Workout - 9. Fire Hydrant With Kick Out9. Fire Hydrant With Kick OutExcellent Exercise for Strength and Flexibility in your Glutes and Hamstrings Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Get on the floor on your hands and knees. 2. Engage your core muscle by sucking in your stomach and keeping your back straight. 3. Lift one knee up and out until it is at the same level as your hip or as close as you can get it. 4. Keep your knee bent at 90 degrees and your ankle flexed. 5. Kick out, straightened your knee and keeping your ankle flexed. 6. Bend your knee back to a 90 degree angle. 7. Lower your leg to the starting position. 8. Continue the exercise on the same leg.8. Ring Push Up - Feet Elevated 9. Fire Hydrant With Kick OutExcellent Exercise for Strength and Flexibility in your Glutes and Hamstrings. 1. Stationary MarchThe Essential Speed and Agility Move.