Sidelying Fire Hydrant – Band

  • HOW: Begin this exercise laying on your side with a band placed just above your knees. From here, bend your knees and hips to about 90 degrees. Then, lift your top leg up towards the ceiling and slightly rotate the leg out. Hold for the prescribed amount of time, and return to the starting position.
  • FEEL: You should feel the outside glute muscles working as you lift your leg up and slightly out. 
  • COMPENSATION: Avoid rocking through the hips when you perform this exercise. Keep your hips stacked and core engaged allowing the motion to come just from the hip joint and it’s surround musculature.

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