Fire Hydrant Exercise
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the Fire Hydrant exercise with a band and the famous foam-roller trick to eliminate hip swing and force pure glute medius work.
🔥 Benefits of Fire Hydrant (Foam Roller Anti-Compensation):
- ✅ Strong emphasis on glute medius & minimus
- ✅ Prevents the #1 mistake: side-to-side hip swing
- ✅ Foam roller gives instant feedback if you cheat
- ✅ Smooth, controlled hip abduction in quadruped
- ✅ Easy to scale with band tension or no band
📝 Exercise Details:
Exercise: Banded Fire Hydrant (Anti-Compensation Version)
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Mini band just above knees
✔ Optional (but awesome): foam roller placed vertically next to working hip
📅 When to Use This:
Excellent for warm-ups, hip-focused sessions, or programs targeting glute medius strength and clean hip mechanics.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.