Standing Fire Hydrant

In this video, you will learn how to do the standing fire hydrant exercise by Dr. Brian Damhoff.

1. Place a band of appropriate resistance just above your knees
2. Slightly bend forward and place all your weight on one leg and bend the other leg to a 90 degree angle
3. Lift your leg trying to not move the rest of your body
4. Hold for a second at the top and then return to the starting position

When you lift the leg, you want to not only go sideways but a little bit backwards with the optimal movement being about a 45 degree angle. You should feel both glutes engage but especially the one of the leg on the ground. If balance is an issue, you can place a chair in front of you to hold as you perform the movement.