Banded Fire Hydrant

HipGlutes
Written By David Song

BANDED FIRE HYDRANTS

This is a hip abductor strengthening exercise and exercise progression of the FIRE HYDRANT. Loop a mini band around both knees just below the joint line. Start on your hands and knees (quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Hold for up to 5 seconds and slowly tuck the leg back under your pelvic. Repeat as required.

Muscles Involved:

  • Glutes

    • Gluteus Maximus

    • Gluteus Medius

Related Conditions:

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Sacroiliac Joint Syndrome

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

Related Exercises

Featured
90/90 External Rotation RAIL
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
90/90 External Rotation RAIL
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
Hip, Hip Mobility, Hip External Rotation, Hip External Rotator, Posterior Fibers Gluteus Medius, Gluteus Maximus, Inferior Gemellus, Superior Gemellus, Obturator Externus, Obturator Internus, Quadratus Femoris, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation RAIL
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip Internal Rotators, Hip, Hip Mobility, Hip Adductors, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Anterior Fibers Gluteus Medius, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
90/90 Internal Rotation PAIL
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
Hip Internal Rotation, Hip External Rotator, Hip Mobility, Hip, Obturator Externus, Obturator Internus, Inferior Gemellus, Superior Gemellus, Quadratus Femoris, Gluteus Maximus, Posterior Fibers Gluteus Medius, Hip Isometric Exercise, Hip End Range Strengthening
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Lunge
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Knee, Knee Extension, Knee Extensor, Knee Strengthening, Quadriceps, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Rectus Femoris, Gluteus Maximus, Hip, Hip Extension, Hip Extensor
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Assisted Static Side Lunge
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Lunge, Knee, Knee Extension, Knee Extensor, Knee Stability, Knee Strengthening, Hip, Hip Extension, Hip Extensor, Hip Stability, Hip Strengthening, Hip Abduction, Hip Abductor, Quadriceps, Quadriceps Strengthening, Quadriceps Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Gluteus Medius
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Side Kick
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip Strengthening, Hip, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Glutes, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell External Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Anterior Fibers Gluteus Medius, Gluteus Medius, TFL, Tensor Fascia Latae, ITB, Iliotibial Band, Dumbbell Foot Strap
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Internal Rotation Side Kick
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Hip Abduction, Hip Abductor, Hip, Hip Strengthening, Dumbbell Foot Strap, Posterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Donkey Kick
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Doorway Side Stretch
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
Lumbar Flexibility, Lumbar Stretch, Lateral Fascial Line, QL, Quadratus Lumborum, Latissimus Dorsi Stretch, Latissimus Dorsi, Intercostalis, External Oblique, Internal Oblique, Obliques, ITB, Gluteus Medius, Gluteus Maximus, Lumbar Lateral Flexion, Lumbar Lateral Flexor
David Song
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