Deficit Banded Fire Hydrant
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Glutes
Core
Band-Resisted
Posterior Chain
Hip Stability
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Airex Pad or similar elevated surface
Glute Loop
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Intermediate
Overview
The Deficit Banded Fire Hydrant introduces an elevated kneeling setup to increase the range of motion and glute engagement compared to a standard fire hydrant. Using a glute loop provides added resistance to activate the hip abductors and gluteus medius, making this an effective tool for glute isolation and lateral hip stability.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
Hip external rotators
Core stabilizers
Obliques (for balance)
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees.
Start in a quadruped position with both knees on the corners of an Airex pad or another soft elevated surface to create a deficit.
Engage your core and keep your spine neutral.
Shift weight slightly onto the stabilizing knee.
Lift the opposite leg out to the side in a controlled arc, keeping the knee bent at 90 degrees and resisting the band.
Raise the leg until your thigh is parallel to the floor or as high as control allows.
Slowly lower the knee back toward the pad but don’t fully rest-stay active in the deficit position.
Complete all prescribed reps, then switch sides.
Benefits
Enhances glute activation through increased range of motion
Improves lateral hip strength and pelvic control
Strengthens hip external rotators for injury prevention
Builds core stability in a dynamic position
COACHING CUES
Keep your hips square and avoid rotating the torso
Move slowly to maintain control and constant tension
Don’t let your knee drop below the Airex pad-stay active in the deficit
Drive through the lateral glute at the top of the lift
Notes
The Deficit Banded Fire Hydrant targets the glute medius and external rotators with enhanced range and resistance. It’s a smart progression for those looking to increase hip strength, improve lateral stability, and refine glute control in functional movement patterns.