Moves/MiniBand 45 degree fire hydrant

MiniBand 45 degree fire hydrant

ID: 775

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Control the return — the eccentric is where the core works hardest.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.