Single Leg Fire Hydrant

Instructions

1. Place a looped resistance band around your legs just above your knees.

2. Shift your weight onto one leg and keep that standing knee slightly bent.

3. Hinge forward at the hips slightly.

4. Lift the other leg out to the side with the knee bent, like a standing fire hydrant.

5. Keep the knee bent as the leg moves outward against the band.

6. Pause briefly at the top.

7. Slowly bring the knee back in with control.

8. Repeat for the prescribed number of reps, then switch sides.

Common Compensations

• Do not lean your torso to the side to help lift the leg.

• Do not let the standing knee cave inward against the band.

• Do not hike the hip of the moving leg.

• Do not rotate your whole body instead of moving from the hip.

• Do not let the band pull the leg back in too quickly.

• Do not rush the lift or lowering phase.

Extra Info

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

• You may also feel the standing leg glute and outer hip working to keep you stable.

• The goal is controlled hip movement, not lifting the leg as high as possible.

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