Exercise
Quadruped hip abduction on the mat with a resistance band above the knees for glute activation and hip stability.
Setup instructions
Begin in quadruped on the mat with wrists under the shoulders and knees under the hips. Place a looped resistance band just above the knees. Engage the core and keep the spine in a neutral position. Soften the elbows slightly before beginning.
Breathing cues
Exhale to lift. Inhale to lower.
Movement steps
- 1Inhale to prepare in quadruped.
- 2Exhale to lift one knee out to the side against band tension.
- 3Keep the hips level and the foot flexed.
- 4Inhale to lower the knee with control.
- 5Complete one side before switching legs.
Common mistakes
Rotating the hips to gain height; arching or rounding the low back; shifting weight to the opposite side; using a band that is too strong; holding the breath.
Safety notes
Keep the lift range modest and the trunk stable. Stop if wrist discomfort, hip pinching, or sharp low-back pain appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Fire Hydrant suitable for beginners?
Yes. The quadruped position is stable and the band above the knees adds clear abductor feedback. Keep the lift range modest.
What muscles does Resistance Band Fire Hydrant work?
The glute medius lifts the knee laterally while the deep core maintains a neutral spine in quadruped.
What is Resistance Band Fire Hydrant good for?
It builds hip abductor strength and glute activation before clamshell, side-lying work, and reformer quadruped patterns.
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