Banded Fire Hydrant

Muscles worked by the Banded Fire Hydrant

Primary

Glute MediusGluteus Medius

Secondary

GlutesGluteus Maximus

Also called: glute med, gluteus medius, side glute, hip abductor glute.

Equipment

Loop Band

Also called: mini band, hip band, booty band, fabric band, glute band, mini loop band.

How to do the Banded Fire Hydrant

1. Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.
2. Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.
3. Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.
4. Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.
5. Complete all repetitions on one side before switching to the other side.

Form tips

• Focus on controlled movement; avoid using momentum to lift your leg.
• Keep your hips stable and prevent your torso from rotating or leaning.
• Ensure the band stays taut throughout the entire range of motion.

At a glance

Banded Fire Hydrant in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Clamshell
• Banded Seated Hip Abduction
• Banded Standing Hip Abduction
• Banded Sumo Walk
• Clamshell Hold
• Clamshells
• Machine Hip Abduction
• Side-Lying Hip Abduction

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-fire-hydrant",
  "name_en": "Banded Fire Hydrant",
  "name_de": "Banded Fire Hydrant",
  "name_es": "Hidrante de Fuego con Banda",
  "description_en": "This isolation exercise uses a loop band to target and strengthen the gluteus medius and maximus, improving hip abduction and stability.",
  "description_de": "Diese Isolationsübung mit einem Loop-Band stärkt gezielt den Gluteus medius und maximus, um die Hüftabduktion und -stabilität zu verbessern.",
  "description_es": "Este ejercicio de aislamiento utiliza una banda de resistencia para fortalecer el glúteo medio y mayor, mejorando la abducción y estabilidad de la cadera.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "loop_band",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_medius"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "glute_focus"
  ],
  "variation_group": "hip-abduction",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place a loop band just above your knees and assume a quadruped position with hands under shoulders and knees under hips.",
    "Keep your core engaged and back flat, maintaining a neutral spine throughout the movement.",
    "Slowly lift one knee out to the side, keeping the knee bent at 90 degrees, until your thigh is parallel to the floor.",
    "Hold briefly at the top, squeezing your glute, then slowly lower your leg back to the starting position with control.",
    "Complete all repetitions on one side before switching to the other side."
  ],
  "instructions_de": [
    "Platziere ein Loop-Band knapp über deinen Knien und begib dich in den Vierfüßlerstand, Hände unter den Schultern, Knie unter den Hüften.",
    "Halte deinen Rumpf angespannt und den Rücken flach, bewahre während der gesamten Bewegung eine neutrale Wirbelsäule.",
    "Hebe langsam ein Knie zur Seite, wobei das Knie im 90-Grad-Winkel gebeugt bleibt, bis dein Oberschenkel parallel zum Boden ist.",
    "Halte kurz oben, spanne deinen Gesäßmuskel an, und senke das Bein dann kontrolliert zurück in die Ausgangsposition.",
    "Absolviere alle Wiederholungen auf einer Seite, bevor du zur anderen Seite wechselst."
  ],
  "instructions_es": [
    "Coloca una banda de resistencia justo por encima de tus rodillas y ponte en posición de cuadrupedia, manos bajo los hombros y rodillas bajo las caderas.",
    "Mantén tu core activado y la espalda recta, conservando una columna vertebral neutra durante todo el movimiento.",
    "Levanta lentamente una rodilla hacia un lado, manteniendo la rodilla flexionada a 90 grados, hasta que tu muslo esté paralelo al suelo.",
    "Sostén brevemente en la parte superior, contrayendo el glúteo, luego baja la pierna de forma controlada a la posición inicial.",
    "Completa todas las repeticiones de un lado antes de cambiar al otro lado."
  ],
  "tips_en": [
    "Focus on controlled movement; avoid using momentum to lift your leg.",
    "Keep your hips stable and prevent your torso from rotating or leaning.",
    "Ensure the band stays taut throughout the entire range of motion."
  ],
  "tips_de": [
    "Konzentriere dich auf eine kontrollierte Bewegung; vermeide es, Schwung zu nutzen, um dein Bein zu heben.",
    "Halte deine Hüften stabil und verhindere, dass dein Oberkörper rotiert oder sich neigt.",
    "Stelle sicher, dass das Band während des gesamten Bewegungsbereichs straff bleibt."
  ],
  "tips_es": [
    "Concéntrate en un movimiento controlado; evita usar el impulso para levantar la pierna.",
    "Mantén tus caderas estables y evita que tu torso rote o se incline.",
    "Asegúrate de que la banda permanezca tensa durante todo el rango de movimiento."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/banded-fire-hydrant-start.webp",
      "peak": "images/flat/banded-fire-hydrant-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-fire-hydrant");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.