Banded Fire Hydrant | Exercise Guide
- Primary muscles worked: abductors, adductors
- Secondary muscles worked: hamstrings, quadriceps, forearms
- Equipment: Elastic belts
- Calories Burned: 12 cal (1 minute)
Banded Fire Hydrant Instructions
To do a banded fire hydrant, loop a resistance band around your knees. Perform fire hydrants as usual:
- Loop a resistance band around your knees
- Bend at the hips, placing your hands on the floor and your knees hip-width apart.
- Raise one leg up and out to the side until it’s level with your hip. Hold for up to 5 seconds.
- Return to the starting position, repeat on the other side and then switch legs.
Sets And Reps
- Beginner: 2-3 sets of 8 to 10 repetitions
- Advanced: 3 sets of 15 to 20 repetitions
Start by doing 2 or 3 sets of 8 to 10 repetitions. Over time, increase the number of sets and reps as you become stronger, until you can do 3 sets of 15 to 20 repetitions. If you want a bigger challenge or if you want to build muscle mass, use ankle weights.
Banded Fire Hydrant Benefits
The banded fire hydrant is an abductor strengthening exercise and progression of the Fire Hydrant. It is an excellent exercise for strengthening your gluteus maximus, toning, shaping your abdominal muscles, and strengthening your core.
Banded Fire Hydrant FAQs
What are banded fire hydrants good for?
Banded fire hydrants mainly work on the gluteus maximus. Regular use can sculpt your glutes, improve back pain and decrease the risk of injury.
What part of the glutes do fire hydrants work?
Gluteus maximus. They’ll help your butt look more toned and sculpted, improve your posture, lower your risk of injury, and reduce back pain and knee pain.
Related Lower Body Exercises
Here are some other lower body exercises that will help you strengthen, sculpt and tone your thighs, hips, legs and glutes:
- Leg raises
- Flutter kicks
- Single leg lunge