Kickstand Fire Hydrant – Feed In, Feed Out

  • HOW: Assume a standing position at a wall with a band above the knees. Take one foot back to press the heel into the wall, leaving the toes and ball of foot on the floor. Stagger the stance with the opposite leg in a quarter or half squat position. Push out into the resistance  band leading with the knee. While holding this position with your legs, begin to rotate the torso 30 to 45 degrees in each direction. 
  • FEEL: You will feel your side glutes working. 
  • COMPENSATION:Avoid rotating the pelvis outward. Avoid shifting the hips side to side.

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