Banded Fire Hydrant

GlutesResistance Band

Quadruped fire hydrant with a mini-band to isolate the outer glutes. Builds hip strength and pelvic stability without spinal compression.

How to do it

1Place a mini-band above your knees and set up on all fours with a flat back.

2Stack your wrists under your shoulders and knees under your hips.

3Maintaining the bend in your knee, lift one leg out to the side against the band.

4Hold at the top for a moment, feeling your outer glute contract.

5Slowly lower your leg back down without shifting all your weight onto the supporting side.

Common mistakes

Twisting your hips as you lift, losing targeted glute tension.

Arching your lower back, placing unwanted pressure on your spine.

Dropping the leg down quickly without controlling the return.

Breathing

Exhale as you abduct your leg outward against band tension. Inhale as you return your knee to the starting point.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.