Mini Band Fire Hydrant

PT Will Duru’s Perspective

The Mini Band Fire Hydrant is one of the best exercises for targeting the side glutes.

I like this exercise because it strengthens the glute medius, which helps control your hips, knees, and pelvis during lower-body movement.

Many people train squats and lunges but forget the smaller stabilising muscles around the hips.

Add mini band fire hydrants to your programme if you want stronger glutes, better hip stability, improved knee control, and better lower-body movement.

About

PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in:

• Men’s Health
• The Times
• The Telegraph
• The Sun
• Men’s Fitness
• Coach
• i Newspaper

Exercise Benefits

• Strengthens the side glutes
• Improves hip stability
• Helps reduce knee collapse
• Improves glute activation
• Supports better squat and lunge technique
• Strengthens the hip abductors
• Works well for warm-ups and home workouts

Why Train the Glutes?

Strong glutes help control your hips, knees, and lower back.

Training your glutes can help:

• Build lower-body strength
• Improve hip stability
• Support knee control
• Improve squat and lunge performance
• Reduce lower-back strain
• Improve balance
• Build stronger glutes

What Type of Workout Does This Exercise Fit Into?

The Mini Band Fire Hydrant works well in:

• Glute workouts
• Lower-body warm-ups
• Mini band workouts
• Home workouts
• Hip stability sessions
• Activation routines
• Rehabilitation-style programmes
• Functional strength workouts

Sample Glute Activation Workout

Beginner Glute Activation Routine

1. Mini Band Glute Bridge – 3 sets × 15 reps
2. Mini Band Fire Hydrant – 3 sets × 12 reps per side
3. Frog Pumps – 3 sets × 20 reps
4. Bodyweight Squat – 3 sets × 12 reps

Intermediate Glute Workout

1. Barbell Hip Thrust – 4 sets × 8-12 reps
2. Resistance Band RDL – 4 sets × 10-12 reps
3. Mini Band Fire Hydrant – 3 sets × 12-15 reps per side
4. Cable Kickback – 3 sets × 12-15 reps per side
5. Cable Lateral Kick – 3 sets × 12-15 reps per side

12REPS Coach Recommendation

Use Mini Band Fire Hydrants at the start of a lower-body workout to activate the glutes and hips.

A simple warm-up could look like:

1. Mini Band Glute Bridge
2. Mini Band Fire Hydrant
3. Mini Band Lateral Walk
4. Bodyweight Squat
5. Bodyweight Reverse Lunge

Frequently Asked Questions

Are Mini Band Fire Hydrants good for beginners?
Yes. They are simple, controlled, and great for learning glute activation.

What muscles do Mini Band Fire Hydrants work?
They mainly work the gluteus medius, gluteus maximus, gluteus minimus, hip abductors, and core.

Where should the mini band go?
Place it just above your knees.

Should my hips rotate?
No. Keep your hips square and lift from the glutes.

How many reps should I perform?
Aim for 12 to 15 controlled reps per side.