Banded Fire Hydrant

This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.

Equipment

Loop Band

Experience

beginner

Movement

isolation

Primary muscles

Secondary muscles

Glutes

Instructions

01
Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.
02
Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.
03
Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.
04
Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.
05
Complete all repetitions on one side before switching to the other side.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.