Fire Hydrant - Kneeling
Fire Hydrant - Standing
Side Lying Hip Abduction
Miniband Lateral Squats
ClamshellOn side, with hips at 45 degrees, knees at 90 degrees, hip slightly forward, and heels together. - Drive top knee towards ceiling without rolling back.
Fire Hydrant - KneelingExtend the non-stance leg back. While making sure the pelvis is neutral, rotate the knee of the non-stance leg up towards the ceiling and squeeze the glute at the top.
Fire Hydrant - StandingWith a band around the knees, hinge forward, loading the hips. Extend the non-stance leg back. While making sure the pelvis is neutral, rotate the knee of the non-stance leg up towards the ceiling and squeeze the glute at the top.
Side Lying Hip AbductionLying on your side with legs straight. Make sure your head is supported with your shoulders vertical to the floor. Roll hip slightly forward and lift the top leg straight up and back until you feel the top of the glute "turn on."
Miniband Lateral SquatsPlace miniband around knees. - Initiate each movement from the hips by driving knees out against the band. - Limit trunk motion during exercise. - 10-20 steps each way.
Box WalkWith shoulder width stance, hinge at hip. - Take step, leading with the knee. - 5-10 steps each way.