Resistance Band Bent Over Rows

Banded fire hydrants is an isolated exercise that targets hip flexors, glutes, and core. By adding a resistance band, you increase the intensity, providing an extra challenge to the gluteus medius, which is responsible for hip abduction. This exercise improves not only strength but also stability in the hip area, which is crucial for proper posture and injury prevention.

Correct Form and Technique

Here’s how to perform banded fire hydrants step-by-step:

  1. Place a resistance band just above your knees and get on all fours (hands under shoulders and knees under hips).
  2. Keep your core engaged and slowly lift one leg out to the side while keeping your knee bent at 90 degrees.
  3. Stop when your knee is in line with your hip, then slowly lower your leg back to the starting position.
  4. Repeat the movement for the desired number of repetitions, and then switch legs.

Common Mistakes

Avoid these mistakes when performing banded fire hydrants:

  • Hip rotation: Ensure that you keep your hip stable and avoid rotating your hip outward, as this can reduce the effectiveness of the exercise.
  • Insufficient core activation: If you do not keep your core engaged, you risk losing balance and performing the exercise incorrectly.
  • Excessive movement: Do not lift your leg higher than your hip, as this can lead to unnecessary strain on your back and hip.
Modifications and Variations

Try these variations to make the exercise easier or harder:

  • Easier version: Remove the resistance band and perform the movement without added resistance if you are a beginner.
  • Harder version: Use a tighter resistance band or add an extra band to increase the resistance.
  • Fire hydrants with weight: Place a light weight on the lifted leg to further increase the intensity.

Repetitions and Sets

To build strength and endurance in the hips and glutes, you can start by performing 3 sets of 12-15 repetitions on each leg. As you get stronger, you can increase the resistance or the number of repetitions.

Breathing Tips

To keep your core stable, inhale when you lift your leg out to the side, and exhale when you lower it back to the starting position. This helps maintain control and stability throughout the exercise.

Back to blog