How to do a Mini Loop Band Fire Hydrant
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Mini Loop Band Fire Hydrant
Target muscles worked
Instructions for Proper Form
This is an isolation movement that targets your glutes. The exercise involves kneeling on all fours, and raising one leg out and up against the resistance of a mini loop band. The use of a mini loop band helps to add resistance to this exercise, especially at the end of your range of motion.
- Place a band around your thighs just above your knees and position yourself on the floor on all fours with your knees directly underneath your hips. Maintain a neutral spine as you laterally raise your left knee. Return to the starting position and repeat with the opposite side.
Common Form Mistakes
Varying Tension with Bands
Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.
Sets & Reps Calculator
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Alternative Exercises to Mini Loop Band Fire Hydrant
1. Single Leg Kickback
86.2 mSCORESWAPPED 202 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
2. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 167 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
3. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 166 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
4. Mini Loop Band Standing Hip Extension
43 mSCORESWAPPED 157 TIMESMini Loop Band Standing Hip Extension is an isolation movement that involves extending one leg out behind you. The use of a loop band adds resistance to this movement, especially near the end of your range of motion. This exercise is particular effective for building functional strength since it’s performed from a standing position.
- Beginner
- Glutes
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5. Cable Hip Extension
89.9 mSCORESWAPPED 131 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
6. Mini Loop Band Hip Thrust
23.4 mSCORESWAPPED 114 TIMESThis exercise is a variation on the more common Hip Thrust. Like other Hip Thrusts, this exercise is a compound, bodyweight exercise that primarily targets the glutes. By placing a band between your knees, you further recruit other muscle groups around your hips.
- Beginner
- Glutes
- Mini Loop Bands
7. Barbell Hip Thrust
95.2 mSCORESWAPPED 113 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
8. Hip Thrust
97 mSCORESWAPPED 107 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
9. Straight Leg Kickback
57.6 mSCORESWAPPED 104 TIMESStraight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.
- Beginner
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10. Cable Pull Through
89.6 mSCORESWAPPED 98 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable