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Mini Loop Band Fire Hydrant Circle
Mini loop band exercise from all-fours where you lift one bent knee out to the side and circle it against resistance, targeting glutes and hip abductors to improve stability, mobility, and lower body function.
About Exercise
Equipment
Loop Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Abs, Hip Flexors, Hamstrings
Accessory Muscles
Quads
Popularity Score
5
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
9/10Glute Max, Glute Medius
Abductors
8/10TFL
Abs
5/10Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Hamstrings
3/10Quads
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a mini loop band around your thighs just above the knees. Get into all-fours position on a mat with hands under shoulders and knees under hips, core engaged and spine neutral.
- Keep knee bent at 90 degrees and lift one leg out to the side against band resistance.
- Move the lifted knee in a controlled circular motion forward or backward.
- Maintain stable torso and neutral spine throughout the circle.
- Reverse the circle slowly and lower the leg back to start without resting.
- Switch sides after completing reps on one leg.
Coaching Tips
Form Cues
- Engage core
- Control the circle
- Neutral spine
- Hip leads movement
- No torso twist
Breathing
Inhale as you lower the leg and prepare the circle; exhale as you lift and perform the circular motion while bracing your core.
Tempo
2-0-2
Range of Motion
Lift leg to hip height or as far as form allows without arching back; complete full circles originating from the hip joint, keeping knee bent.
Safety
Safety Notes
- Avoid if acute hip pain or injury
- Use mat for knee comfort
- Choose appropriate band tension
- Stop if sharp pain occurs
- Maintain neutral spine to protect lower back
Spotting
Spotting not required; self-supported exercise.
Common Mistakes
- Arching back
- Using momentum
- Twisting pelvis
- Leaning to one side
- Dropping leg too fast
When to Avoid
- Acute hip injuries
- Lower back pain
- Knee discomfort
Flexibility Needed
- Adequate hip abduction range
- Shoulder stability in quadruped
Build Up First
- Basic quadruped hold
- Hip hinge awareness
Also known as
Banded Fire Hydrant Circles, Loop Band Hydrant Circles, Resistance Band Fire Hydrant Rotation
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