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RB Standing Fire Hydrant is a resistance band variation of the classic fire hydrant, done in a standing position for balance, hip control, and intense side-glute activation. It’s perfect for shaping the outer glute area, improving hip stability, and warming up before heavy lower-body lifts.
Step-by-Step Execution
- Band placement: Place a mini band just above the knees. If you’re advanced and can stabilize well, you can drop the band to the ankles for more tension.
- Setup: Stand tall and hold a wall, rack, or chair for light balance. Keep a soft bend in the standing/supporting leg.
- Brace: Keep your core engaged and ribs down. Hips should stay square, facing forward.
- Lift: Lift your working leg out to the side (like opening a door with your knee), without turning your hips. Move in a smooth arc instead of kicking.
- Hold & return: Pause and squeeze the side glute for 1–2 seconds at the top, then return slowly under control. Do not let the band snap you back.
- Programming: 2–4 sets × 12–20 reps per side. Quality > height. You don’t need to lift super high to make it effective.
Pro Form Tips
- Keep both hips level and pointing forward. If your hip is rotating out, you’ve gone too far.
- Think “push the knee out” instead of “just lift the leg.” This keeps tension in the glute, not the lower back.
- Keep the upper body quiet — no leaning or swinging to the side to cheat the range.
- Slow tempo wins. Time under tension builds shape.
Muscles Worked
- Gluteus Medius & Minimus: Main drivers. They abduct the hip and stabilize the pelvis during single-leg stance.
- Gluteus Maximus (upper fibers): Assists in hip abduction and external rotation.
- Deep Hip Rotators: Help control leg position and knee tracking.
- Core Stabilizers: Keep the torso upright and prevent sideways collapse.
When Should You Use This Exercise?
- Activation / Warm-up: Before squats, deadlifts, hip thrusts, lunges.
- Glute accessory work: On lower-body days to target the side glutes (outer glute shelf aesthetic).
- Finisher / Burnout: At the end of glute or leg day for a deep burn and stability work.
