Fire Hydrant (Band)

An isolation exercise that targets the glutes and hip abductors using a resistance band while in a quadruped position.

Instructions

1. Begin on your hands and knees in a quadruped position.
2. Place a resistance band around your thighs just above the knees.
3. Keep your hands directly below your shoulders and your knees below your hips.
4. Raise one knee out to the side, pushing against the band resistance.
5. Keep your spine neutral and avoid rotating your torso.
6. Return your knee to the starting position in a controlled manner.
7. Complete all repetitions on one side, then switch to the other leg.

Tips

• Keep your core engaged and your back neutral throughout the exercise.
• The movement should be controlled; avoid momentum-based motions.
• Squeeze your glutes and abductors at the top of the movement.
• Perform the exercise equally on both sides for balanced development.
• This exercise is effective for lateral glute and hip abductor activation.