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