Banded Fire Hydrant
Muscle Groups: Abductors
Banded Fire Hydrant focuses on Abductors, with Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Banded Fire Hydrant with proper form and technique.
- 1
Start on your hands and knees with a resistance band looped around your thighs, just above your knees. Make sure your wrists are under your shoulders and your knees under your hips.
- 2
Engage your core and lift your right leg out to the side, keeping your knee bent at a 90-degree angle. Keep your foot flexed as you lift.
- 3
Lower your leg back down to the starting position without touching the ground, then repeat. After completing reps, switch to the left leg.
Tips for Success
These tips will help you perform Banded Fire Hydrant safely and effectively while maintaining proper form.
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Keep your back straight and avoid arching your lower back during the lift.
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Focus on moving only your leg, not your torso, to isolate the hip muscles effectively.
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Control your movements to prevent the band from snapping back and ensure you maintain proper form.
Secondary Muscles
While Banded Fire Hydrant primarily targets Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Banded Fire Hydrant, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Banded Fire Hydrant, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
