Where should I feel this exercise working?

You should feel a deep burn in the side of your hip and the upper portion of your glutes. If you feel it in your front hip flexors, try tucking your pelvis slightly.

What level of resistance should I use?

Start with a light to medium band that allows you to complete the full range of motion without tilting your torso. Proper mechanics are more important than heavy resistance for this specific movement.

Is this the same as a fire hydrant?

Yes, this exercise is commonly referred to as a fire hydrant. The addition of the resistance band increases the load on the abductors for better strength gains.

Quadruped Hip Abduction Guide | Banded Glute Workout

Master the quadruped hip abduction with our expert guide. Strengthen your gluteus medius and improve hip stability using a resistance band.

How to Perform

Place a small loop resistance band just above your knees and assume a tabletop position on your hands and knees.
Ensure your wrists are directly under your shoulders and your knees are stacked under your hips with a flat back.
Engage your core to maintain a neutral spine and prevent your hips from shifting to the side.
Keeping your knee bent at a 90-degree angle, lift one leg out to the side as high as possible without tilting your pelvis.
Pause for one second at the top of the movement while squeezing your glutes.
Slowly lower your knee back to the starting position under control to maintain tension on the band.
Complete all repetitions on one side before switching to the other leg.

Common Mistakes

Arching the lower back or rounding the spine during the lift
Leaning your entire body weight into the opposite hip
Moving too quickly and using momentum instead of muscle fiber recruitment
Rotating the torso to achieve more height in the leg lift

Muscles Worked

Primary movers

Glutes

Stabilizers

Hip Abductors
Core
Lower Back

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Glutes · Strength