Resistance band four hydrants

Resistance Band Fire Hydrants is an excellent exercise that strengthens the glutes , especially the gluteus medius, and improves hip and core stability. The addition of a resistance band intensifies the exercise and activates the gluteal muscles even more. This exercise is ideal for both warming up and strengthening the lower body.

Correct form and technique

How to properly perform Resistance Band Fire Hydrants:

  1. Place a resistance band just above your knees and get on all fours with your hands directly under your shoulders and knees under your hips.
  2. Brace your core and lift one knee out to the side while keeping your leg bent at a 90-degree angle.
  3. Raise the leg until it is at hip height, or as high as possible without rotating the hips.
  4. Slowly lower the leg back to the starting position with control.
  5. Repeat for the desired number of repetitions and then switch legs.

Watch this video for a visual demonstration of proper technique for Resistance Band Fire Hydrants.

Common errors

Avoid these mistakes to get the most out of the exercise:

  • Rotating the hips: Keep the hips stable and parallel to the floor to properly target the glutes.
  • For fast movements: Perform the exercise slowly and controlled to maximize muscle activation.
  • Lack of core stability: Tighten the core to prevent the lower back from compensating during the movement.

Modifications and Variations

Try these variations to adjust the resistance and difficulty:

  • Easier version: Perform the exercise without a resistance band if you are a beginner.
  • Harder version: Use a tighter resistance band or add a pause at the top of the movement for extra challenge.
  • Circle movements: Draw small circles with the raised knee to intensify the exercise.

Reps and sets

Aim for 3 sets of 12-15 repetitions on each leg. Increase the resistance or the number of repetitions as you get stronger.

Breathing

Inhale when you lower your leg and exhale when you lift it. Controlled breathing helps maintain stability and focus during the exercise.

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