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Exercise guide
Banded Fire Hydrant
This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.
What this exercise works
- Muscles
- gluteus medius · gluteus maximus
- Goals
- hypertrophy
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.
- Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.
- Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.
- Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.
- Complete all repetitions on one side before switching to the other side.
Technique cues and common mistakes
- Focus on controlled movement; avoid using momentum to lift your leg.
- Keep your hips stable and prevent your torso from rotating or leaning.
- Ensure the band stays taut throughout the entire range of motion.