Exercise Guide
Banded Fire Hydrant
A fire hydrant against a band above the knees, loading the upper glute through the whole lift.
BeginnerStrengthPushIsolation
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Glutes
Equipment
Bands
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Isolation
Secondary Muscles
Core
How to Perform
- 1
Loop a band above your knees and start on all fours with a flat back.
- 2
Keeping the knee bent at 90 degrees, lift one leg out to the side against the band.
- 3
Raise until your thigh is roughly parallel to the floor without twisting your torso.
- 4
Lower under control and repeat, then switch sides.
Tips
- ★Keep your weight square over both hands rather than shifting away from the working leg.
- ★Brace the core so the lower back does not arch as the leg rises.