Fire Hydrants

Fire hydrants are a great way to activate the glutes, outer thighs, and hip abductors while improving lower body strength and stability. The band adds extra resistance, making the movement more challenging and effective for muscle engagement.

How to Perform Fire Hydrants

Follow these steps to perform fire hydrants using a circle band:

• Step 1: Place a circle resistance band around your thighs just above your knees and get into a tabletop position on all fours.
• Step 2: Keep your core engaged and maintain a neutral spine while positioning your hands directly under your shoulders and knees under your hips.
• Step 3: Lift your right knee out to the side while keeping your leg bent at 90 degrees, ensuring that your hips remain stable and squared to the ground.
• Step 4: Pause at the top of the movement, squeezing your glutes, before slowly lowering your knee back to the starting position while maintaining band tension.
• Step 5: Complete the desired number of repetitions, then switch to the left leg and repeat.

Hip Abduction Tips

• Keep your movements controlled and avoid using momentum to lift your leg.
• Engage your core throughout the exercise to maintain stability.
• Do not rotate your torso and keep your hips square to isolate the glutes effectively.
• Squeeze your glutes at the top of each rep for maximum activation.
• Use a stronger resistance band as you build strength for increased intensity.