# Banded Fire Hydrant

URL: https://heatsy.app/ex/banded-fire-hydrant

Also known as: Fire Hydrant with Band, Band Fire Hydrant, Resistance Band Fire Hydrant, Banded Fire Hydrants

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](https://heatsy.app/ex/fire-hydrant)
- [Banded Clamshell](https://heatsy.app/ex/banded-clamshell)