Video Coming Soon
We're working on adding video demonstrations for this exercise.
Mini Loop Band Fire Hydrant
A resistance band exercise from all fours that targets gluteus medius and hip abductors to build stability and address imbalances; commonly used for warm-ups and activation.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Medius
Glutes
6/10Glute Max
Abs
4/10Transverse Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Loop mini band around thighs just above knees. Kneel on all fours with hands under shoulders and knees under hips, core engaged and spine neutral.
- Engage core and keep hips square.
- Bend knee to 90 degrees and lift one leg out to side using glutes.
- Raise until thigh parallel to floor.
- Squeeze glutes at top and hold briefly.
- Lower leg controlled without resting.
- Switch sides after reps.
Coaching Tips
Form Cues
- Drive from glutes
- Hips level
- Knee tracks over foot
- Core tight
Breathing
Inhale as you lower the leg, exhale as you lift.
Tempo
2-1-2
Range of Motion
From knee under hip to thigh parallel to floor, knee bent 90 degrees; avoid hip rotation.
Safety
Safety Notes
- Start with light resistance
- Stop if hip pain occurs
- Maintain neutral spine
- Use mat for knee comfort
Spotting
No spotter needed; focus on self-control and form.
Common Mistakes
- Rotating torso
- Using momentum
- Arching back
- Letting knee touch floor
When to Avoid
- Acute hip injury
- Knee pain
- Lower back issues
Flexibility Needed
- Hip abduction range
- Quadruped stability
Build Up First
- Basic core engagement
- Quadruped position comfort
Also known as
Banded Fire Hydrant, Mini Band Hip Abduction, Resistance Band Fire Hydrant
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Mini Loop Band Fire Hydrant Circle
Loop Bands
Glutes
Mini Loop Band Lunge
Loop Bands
Quads, Glutes
Mini Loop Band Hip Thrust
Loop Bands
Glutes
Fire Hydrant
Bodyweight
Glutes
Goblet Squat with Mini Loop Band
Kettlebell, Loop Bands
Quads, Glutes
Mini Loop Band Squat
Loop Bands
Quads
Mini Loop Band Dead Bug
Loop Bands
Abs
Fire Hydrant Circle
Bodyweight
Glutes
Mini Loop Band Plank Row
Loop Bands
Lats
Mini Loop Band Jump Squat
Loop Bands
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
