Reps Only exercise

Banded Fire Hydrant form, muscles worked, and workout tracking

The banded fire hydrant is a quadruped hip abduction exercise that targets the gluteus medius and upper gluteus maximus, with a mini band above the knees adding resistance as the leg lifts out to the side. Lifters and runners use it in warm-ups and accessory blocks to strengthen the lateral hip, improve hip stability, and combat the knee-cave pattern seen in squats and single-leg work.

Banded Fire Hydrant illustration

How to do Banded Fire Hydrant

  1. 1Place a mini band just above your knees and kneel on all fours with your hands under your shoulders and knees under your hips.
  2. 2Brace your core and lock your torso in place so movement comes only from the hip.
  3. 3Keeping the knee bent at ninety degrees, exhale and lift one leg directly out to the side against the band.
  4. 4Raise the knee as high as you can without leaning your torso away or rotating your pelvis.
  5. 5Inhale as you lower the knee back down slowly, maintaining band tension, and complete all reps before changing sides.

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Track Banded Fire Hydrant in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.