Banded Fire Hydrant

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

How to do it

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

Tips

• 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.

Muscles

Primary: Glutes (medius)

Secondary: Glutes (max)