Banded Fire Hydrant

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

Helps

• Tensor Fasciae Latae
• Piriformis

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Get on hands and knees with a band looped just above the knees.
2. Keep the back flat and brace the abs.
3. Lift one knee out to the side, keeping it bent at 90 degrees.
4. Pause, then lower the knee slowly and repeat before switching legs.

Cues

• Keep the hips level and the spine still.
• Lift only until the pelvis starts to tilt.
• Push the knee out against the band's resistance.

Common mistakes

• Rolling the torso to the side to lift higher.
• Moving with momentum.
• Letting the lower back sag.

Alternatives

• Fire Hydrant
• Banded Clamshell