Hip and Knee Exercise-Fire Hydrant

Hip and Knee Exercise- the Fire Hydrant by Evan Lukasik

This week’s exercise is a great one to work on hip strengthening and knee control. I like this exercise because it is functional for any activity where you need to spend time on a single leg (running, stairs etc). As always, if this exercise causes any pain or if you have further questions consult with your nearest SOS physiotherapist!

How-To Steps:

Start this exercise by placing a resistance band just below your knees and placing a support (cane, stick, foam roller, table top etc) in front of you to help you with balance. Once you are comfortable with the exercise you may not need to use the support anymore.
Pick one leg to be your stance leg. Go into a mini squat position on that leg while you lift your opposite foot just off the ground. Try to track the knee of your stance leg over your 1st and 2nd toes (not allowing the knee to cave in).
Bring your leg that is off the ground out to the side without tilting your upper body, placing tension on the resistance band. If comfortable, go onto your fingertips on the support or fully remove your hand and challenge your balance while in this position. Hold for the recommended time and repeat. Do on both sides.

*Reps: 3-6 Duration/hold: 20-40 seconds Intensity: 6-8/10 effort level Frequency: 3-4x/week