Banded Fire Hydrant
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Glute Activation
Stability
Warm-Up/Accessory Work
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Glute Loop
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All Levels
Overview
The Banded Fire Hydrant is a bodyweight glute activation exercise that targets the hip abductors and improves lateral hip strength. Adding a glute loop increases resistance, making it especially useful for prepping the glutes before heavier lifts or improving hip stability and strength over time.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus minimus
SECONDARY:
Gluteus maximus
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees and get into a quadruped (hands and knees) position, with shoulders stacked over wrists and hips over knees.
Engage your core to keep your spine neutral throughout the movement.
Keeping the knee bent at 90 degrees, lift one leg out and up to the side, moving against the resistance of the band.
Raise the leg until your thigh is roughly parallel to the floor or as high as your mobility and control allow.
Pause briefly at the top, then slowly lower the leg back to the starting position.
Complete all reps on one side before switching.
Benefits
Activates lateral glute muscles critical for hip stability
Helps correct imbalances and poor glute recruitment
Excellent warm-up or accessory movement
Improves posture and lower body mechanics
COACHING CUES
Lift with control, don’t swing the leg
Keep your hips square to the ground
Think about leading with your knee, not your foot
Press outward against the band throughout the lift
Notes
The Banded Fire Hydrant is an essential movement for strengthening the hip abductors and building the foundation for strong, stable movement patterns. It’s a go-to for warm-ups, injury prevention, and sculpting the side glutes.