Glutes · Band

Mini Loop Band Fire Hydrant

Band around the thighs, lift like a dog at a hydrant.

Mini Loop Band Fire Hydrant exercise demonstration
GlutesBand

How to do it

  1. Loop a mini band just above your knees and get on all fours.
  2. Brace your core and keep your back flat.
  3. Lift one knee out to the side against the band, keeping it bent.
  4. Squeeze the glute at the top, then lower under control. Switch sides.

The one cue that matters

⚡

Keep your hips square to the floor, don't twist your torso to open further.

Muscles worked

The Mini Loop Band Fire Hydrant isolates the Glutes — no passengers. That makes it a clean tool for adding targeted glutes volume without extra fatigue.

FAQ

What muscles does the Mini Loop Band Fire Hydrant work?

The Mini Loop Band Fire Hydrant primarily works the Glutes.

What if I can't do many reps yet?

Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.

One side at a time?

Yes, it's a unilateral movement. Start with your weaker side and match the reps with your stronger side so no side gets ahead.

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