← All booty band exercises
Standing fire hydrant: the whole movement

Main musclesMinor muscles

Booty band

Standing fire hydrant

Where the band goes: Just above the knees
BandBooty band
Fabric hip circle, mini loop band
Main musclesSide glutes, Glutes
Minor musclesHip flexors
LevelBeginner
Try3 sets of 12 each side

How to do it

  1. Stand tall with your hands on your hips. Hold a wall if you wobble.
  2. Bend one knee a little and lift that foot off the floor.
  3. Lift that knee out to the side.
  4. Lower slowly. Finish all reps, then switch legs.
TipKeep your hips facing forward.
AvoidLeaning away from the lifting leg.

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Main: Glutes, Side glutes
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