Fire Hydrants

Instructions

1. Place a looped resistance band above the knees.

2. Start on your hands and knees in a quadruped position.

3. Place your hands under your shoulders and your knees under your hips.

4. Shift your weight slightly into one side so the other leg can move.

5. Keep the moving knee bent to about 90 degrees.

6. Lift that knee out to the side like a fire hydrant.

7. Keep the foot lifted with the knee as the leg moves.

8. Pause briefly at the top.

9. Slowly lower the knee back down with control.

Common Compensations

• Do not rotate your pelvis open as you lift the knee.

• Do not arch your low back to make the range bigger.

• Do not shift all of your weight into one hand.

• Do not shrug your shoulders or collapse through your upper back.

• Do not swing the leg up with momentum.

• Do not rush the lifting or lowering phase.

Extra Info

• You should feel this mostly in the outer hip and glute of the moving leg.

• You may also feel your core and supporting shoulder working to keep your body stable.

• The goal is controlled hip movement while keeping the rest of the body as still as possible.

• You should not feel sharp pain in the hip, low back, knee, or wrists.