Glutes · Isolation

Band Fire Hydrant

A glute medius exercise using a resistance band, performed on all fours by lifting the knee outward like a fire hydrant. The glute medius stabilizes the pelvis on every step and squat, and this is one of the few movements that targets it directly. It belongs in warm-ups before leg training and in glute sessions as focused accessory work.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Band Isolation
band-fire-hydrant-poster
  • Level Beginner
  • Equipment Band
  • Primary Muscles Glutes
  • Movement Isolation

Demonstration

Watch the Form Demo

Technique

How to Do the Band Fire Hydrant

  1. Loop a band just above your knees and set up on all fours, hands under shoulders and knees under hips.
  2. Brace your core so your lower back stays flat.
  3. Keeping the knee bent at 90 degrees, lift one leg out to the side against the band.
  4. Raise until your thigh approaches parallel with the floor, hips staying square.
  5. Squeeze the outer glute at the top for a beat.
  6. Lower under control and finish the set before switching sides.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes

Do This

Form Cues

  • Keep the hips square to the floor as the knee lifts.
  • Hold the knee at roughly 90 degrees for the whole rep.
  • Brace the core so the lower back stays flat rather than arching.
  • Imagine balancing a drink on your lower back. If it would spill, the hips are rotating instead of the leg lifting.

Avoid This

Common Mistakes

  • Rotating the whole torso to get the leg higher.
  • Letting the supporting hip collapse toward the floor.
  • Swinging the leg up and letting it drop back down.
  • Chasing height by tipping the whole torso, which moves the work from the glute to the spine.

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Variations & Related Exercises

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Trains the same muscles

Put It Into Practice

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