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Glutes

Banded Fire Hydrant

The Banded Fire Hydrant is a strength exercise with a resistance band for your glutes. Share of the load in the Zulta muscle model: gluteus medius 58%, gluteus maximus 29% and obliques 6%.

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Place a mini band just above your knees and get on all fours on a mat.
  2. Set your hands under your shoulders and knees under your hips, with your back flat.
  3. Keep one knee bent at 90 degrees and lift it out to the side against the band.
  4. Raise the knee until the thigh is about level with the hip, keeping the pelvis level.
  5. Lower the knee under control to just above the mat and finish all reps before switching sides.

Tips

  • Keep the weight evenly on both hands so the torso does not tip.
  • Pause at the top for one second.

Common mistakes

  • Leaning the torso toward the supporting side to lift the knee higher.
  • Rounding or arching the back.
  • Letting the band pull the knee back down fast.

Muscles worked by the Banded Fire Hydrant

  • Gluteus medius Primary58%
  • Gluteus maximus Secondary29%
  • Obliques Stabilizer6%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

External rotation with the hip flexed recruits glute max strongly (Selkowitz 2013). Moving the leg out to the side isolates glute medius, with the upper fibres of glute max assisting; tensor fasciae latae also abducts but has no catalog id.

Banded Fire Hydrant alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Banded Fire Hydrant work?

Mainly the gluteus medius. The gluteus maximus assist.

Is the Banded Fire Hydrant good for beginners?

Yes. The Banded Fire Hydrant is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Banded Fire Hydrant?

For example the Clamshell, Band Hip Abduction Standing and Fire Hydrant. They train mostly the same muscles, some with different equipment.

How do you make the Banded Fire Hydrant harder?

Add weight or reps, or move on to the Lying Hip Abduction and Sumo Walk.

Sources

  • Selkowitz et al. 2013, JOSPT 43(2):54-64 (gluteal vs TFL)
  • Distefano et al. 2009, JOSPT 39(7):532-540 (gluteal activation)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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