Band Fire Hydrant

How to do it

1. Get on hands and knees with a resistance band looped around both thighs just above the knees.
2. Set the hands under the shoulders and the knees under the hips, keeping the spine neutral.
3. Keeping the knee bent at roughly 90 degrees, lift the working leg out to the side against the band.
4. Lead with the gluteus maximus, raising the thigh only as high as you can without rotating the hips or torso.
5. Pause briefly at the top of the lift, then lower the knee back down with control.
6. Keep the core braced throughout so the working hip does the lifting instead of the lower back.

Muscles worked

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