Fire Hydrant Hold Kick

Setup

• Place a resistance band (mini-loop) just above your knees.

• Begin in a quadruped position, on your hands and knees. Ensure your hands are directly under your shoulders and your knees are directly under your hips.

• Keep your spine in a neutral, flat position by engaging your abdominal muscles.

Movement

• Lift one leg out to the side while maintaining a 90-degree bend at the knee, mimicking a fire hydrant motion.

• Once in the elevated hydrant position, extend your leg straight out, kicking against the resistance of the band.

• Hold this extended position for a moment, focusing on squeezing your glute.

• Bend the knee back to the hydrant position, then lower it back down to the starting position on the floor to complete one repetition.

Tips

• Keep your hips square to the ground; avoid rotating your torso as you lift the leg to ensure the focus remains on the gluteus medius.

• Perform all repetitions on one side before switching to the other.