Banded Fire Hydrant

Today's exercise is the Banded Fire Hydrant , a targeted movement that strengthens the hips , glutes and core . By using a resistance band around the thighs, you increase the resistance and get better muscle activation in the gluteal muscles. This makes the exercise perfect for building strength and stability, as well as for preventing injuries in the hip area.

Correct Banded Fire Hydrant Technique

1. Place a resistance band just above your knees and get down on all fours with your hands under your shoulders and knees under your hips.
2. Keeping your core tight, lift your right knee out to the side, as if imitating a dog lifting its leg. Lift until the knee is at hip height without rotating the hips.
3. Lower the knee back to the starting position with control. Repeat for the desired number of repetitions before switching sides.

Common Errors

  • Rotation of the hips: Keep the hips stable and parallel to the floor. Avoid rotating the body to keep the focus on the glutes.
  • For fast movement: Perform the movement slowly and controlled to activate the muscles to the maximum.
  • Not enough tension: If you don't feel resistance, try a tighter band for better activation.

Modifications and Variants

If you are a beginner, the exercise can be done without a band to focus on the technique. For advanced players, try using a tighter band or adding small pulses at the top of the movement to increase intensity.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions per side. Adjust the resistance and repetitions according to your strength and endurance.

Breathing technique

Inhale as you lower the knee back to the floor, and exhale as you lift the knee out to the side. Keep your breathing controlled for better stability.

Videos showing Banded Fire Hydrant

Here's a video demonstrating the technique:

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